logo
BoostcampPNG

Nuckols Stronger by Science-Bench/Squat/DL 2x Int.

by Mike F.
44 athletes joined

Program Description

General strength program for intermediate lifters from Greg Nuckols Stronger by Science 28 free programs - go to website to see their offer and sign up for their site. Bench 2x, Squat 2x, Deadlift 2x Intermediate - increase strength in all three ligts.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2024 04:21
  • Last Edited
    Jul 02, 2025 09:06

Summary

Unlock your strength potential with the Nuckols Stronger by Science program, designed for serious lifters looking to enhance their bench, squat, and deadlift. Over four weeks, you’ll train three days a week with a focus on barbell movements that build muscle and power. Each session combines heavy lifts with accessory work, ensuring balanced development and optimal recovery. Get ready to elevate your performance and achieve your lifting goals!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
8
3 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8.5
2
Deadlift (Barbell)
6
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 9
2
Deadlift (Barbell)
3
3 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
4
3 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Bent Over Row (Barbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
RPE 8
RPE 8
2
Tricep Extension (Cable)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Front Squat (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
RPE 8
RPE 8.5
2
Tricep Extension (Cable)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
5
Front Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
RPE 8.5
RPE 9
2
Tricep Extension (Cable)
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Front Squat (Barbell)
1
3
3 reps
2 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 7
2
Tricep Extension (Cable)
3
6 reps
RPE 8
3
Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Front Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Dumbbell)
2
30 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
2
30 reps
RPE 7
4
Pec Fly (Dumbbell)
2
30 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4
10 reps
8 reps
RPE 8
RPE 8
2
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
3
30 reps
RPE 7
4
Pec Fly (Dumbbell)
3
30 reps
RPE 7
5
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5
8 reps
6 reps
RPE 8
RPE 8
2
Bicep Curl (Dumbbell)
4
30 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
4
30 reps
RPE 7
4
Pec Fly (Dumbbell)
4
30 reps
RPE 7
5
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
20 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
3
20 reps
RPE 7
4
Pec Fly (Dumbbell)
3
20 reps
RPE 7
5
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Deadlift (Barbell)
8 Sets
3 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@7.5
Day 2
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
@8
@8
2
Tricep Extension (Cable)
4 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Front Squat (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
2
Bicep Curl (Dumbbell)
2 Sets
30 Reps
@7
3
Rolling Tricep Extension (Dumbbell)
2 Sets
30 Reps
@7
4
Pec Fly (Dumbbell)
2 Sets
30 Reps
@7
5
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@8