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Program Description

Combination of Greg Nuckols 2x a week squat and 2x a week bench with some modifications and accessories added

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2024 02:06
  • Last Edited
    May 07, 2024 10:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Tricep Pushdown (Cable)
3
12 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-7.5
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-7.5
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-7.5
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-7.5
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
5 reps
3 reps
RPE 8
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
5 reps
3 reps
RPE 8
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Spider Curl
2
12 reps
RPE 8
4
Spider Curl
1
AMRAP
RPE 10
5
Wrist Curls
3
12 reps
RPE 8
6
Oblique Crunch
2
25 reps
RPE 8
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@7-7.5
2
Leg Extension
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Larsen Press (Barbell)
3 Sets
8-10 Reps
@7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
-
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Spider Curl
2 Sets
12 Reps
@8
4
Spider Curl
1 Set
AMRAP
@10
5
Wrist Curls
3 Sets
12 Reps
@8
6
Oblique Crunch
2 Sets
25 Reps
@8
7
Plank
1 Set
1 mins
@10