Neuromuscular Efficiency

by Nathan J.

1 athletes joined

Program Description

Reach your strength potential with the Neuromuscular Efficiency program, a comprehensive 3-week training plan designed to increase lift efficiency (strength) for all skill levels. This program features 14 sessions focused on powerlifting fundamentals, including key lifts like the bench press, squat, and deadlift, all tailored to enhance your neuromuscular coordination and strength. Practice makes perfect. Get confident under the bar. Inspired by and adapted directly from Greg Nuckols' "YOUR Drug-Free Muscle and Strength Potential: Part 2" article on Stronger By Science. Progression: After your AMRAP sets on day 4 of week 3, add the following adjustments to your training maxes and start a new 3 week block: 6/7 reps: add 2.5kgs 8/9: add 5kgs 10+: add 7.5kgs

Program Overview

Level
Novice, Intermediate, Advanced, Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Nov 09, 2025 09:34
Last Edited
Nov 09, 2025 11:23

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.1%

Front Delts

14.3%

Triceps

14.3%

Chest

11.9%

Middle Delts

11.9%

Glutes

11.8%

Hamstrings

8.5%

Abs

5.7%

Adductors

3.9%

Lower Back

2.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Barbell)

3 reps

75%

Overhead Press (Barbell)

3 reps

75%

Squat (Barbell)

3 reps

75%

Deadlift (Barbell)

3 reps

75%

Day 1

Bench Press (Barbell)

3 reps

75%

Overhead Press (Barbell)

3 reps

75%

Squat (Barbell)

3 reps

75%

Deadlift (Barbell)

3 reps

75%

Day 1

Bench Press (Barbell)

4 reps

75%

Overhead Press (Barbell)

4 reps

75%

Squat (Barbell)

4 reps

75%

Deadlift (Barbell)

4 reps

75%

Day 2

Bench Press (Barbell)

2 reps

80%

Overhead Press (Barbell)

2 reps

80%

Squat (Barbell)

2 reps

80%

Deadlift (Barbell)

2 reps

80%

Day 2

Bench Press (Barbell)

2 reps

80%

Overhead Press (Barbell)

2 reps

80%

Squat (Barbell)

2 reps

80%

Deadlift (Barbell)

2 reps

80%

Day 2

Bench Press (Barbell)

3 reps

80%

Overhead Press (Barbell)

3 reps

80%

Squat (Barbell)

3 reps

80%

Deadlift (Barbell)

3 reps

80%

Day 3

Bench Press (Barbell)

4 reps

70%

Overhead Press (Barbell)

4 reps

70%

Squat (Barbell)

4 reps

70%

Day 3

Bench Press (Barbell)

4 reps

70%

Overhead Press (Barbell)

4 reps

70%

Squat (Barbell)

4 reps

70%

Day 3

Bench Press (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

Day 4

Bench Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

1 reps

85%

Squat (Barbell)

1 reps

85%

Deadlift (Barbell)

1 reps

85%

Day 4

Bench Press (Barbell)

1 reps

85%

Overhead Press (Barbell)

1 reps

85%

Squat (Barbell)

1 reps

85%

Deadlift (Barbell)

1 reps

85%

Day 4

Bench Press (Barbell)

AMRAP

85%

Overhead Press (Barbell)

AMRAP

85%

Squat (Barbell)

AMRAP

85%

Deadlift (Barbell)

AMRAP

85%

Day 5

Bench Press (Barbell)

5 reps

65%

Overhead Press (Barbell)

5 reps

65%

Day 5

Bench Press (Barbell)

5 reps

65%

Overhead Press (Barbell)

5 reps

65%

Day 1

Bench Press (Barbell)

4 Sets

3 Reps

75%

Overhead Press (Barbell)

4 Sets

3 Reps

75%

Squat (Barbell)

4 Sets

3 Reps

75%

Deadlift (Barbell)

4 Sets

3 Reps

75%

Day 2

Bench Press (Barbell)

3 Sets

2 Reps

80%

Overhead Press (Barbell)

3 Sets

2 Reps

80%

Squat (Barbell)

3 Sets

2 Reps

80%

Deadlift (Barbell)

3 Sets

2 Reps

80%

Day 3

Bench Press (Barbell)

4 Sets

4 Reps

70%

Overhead Press (Barbell)

4 Sets

4 Reps

70%

Squat (Barbell)

4 Sets

4 Reps

70%

Day 4

Bench Press (Barbell)

3 Sets

1 Reps

85%

Overhead Press (Barbell)

3 Sets

1 Reps

85%

Squat (Barbell)

3 Sets

1 Reps

85%

Deadlift (Barbell)

3 Sets

1 Reps

85%

Day 5

Bench Press (Barbell)

5 Sets

5 Reps

65%

Overhead Press (Barbell)

5 Sets

5 Reps

65%