Nuckols Stronger by Science General Beginner Prog.

by Mike F.

2 athletes joined

Program Description

Greg Nuckols Stronger by Science Squat 3x Bench 3x Deadlift 2x Beginner program.

Program Overview

Level
Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Aug 14, 2024 05:43
Last Edited
Nov 17, 2024 02:39

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

2

8 reps

70%

2

Squat (Barbell)

1

AMRAP

70%

3

Bench Press (Barbell)

2

8 reps

70%

4

Bench Press (Barbell)

1

AMRAP

70%

5

Deadlift (Barbell)

1

2

5 reps

3 reps

RPE 9

RPE 7

Day 1

1

Squat (Barbell)

2

8 reps

RPE 8

2

Squat (Barbell)

1

AMRAP

RPE 10

3

Bench Press (Barbell)

2

8 reps

RPE 8

4

Bench Press (Barbell)

1

AMRAP

RPE 10

5

Deadlift (Barbell)

1

3

5 reps

3 reps

RPE 9

RPE 7

Day 1

1

Squat (Barbell)

2

8 reps

70%

2

Squat (Barbell)

1

AMRAP

70%

3

Bench Press (Barbell)

2

8 reps

70%

4

Bench Press (Barbell)

1

AMRAP

70%

5

Deadlift (Barbell)

1

4

5 reps

3 reps

RPE 9

RPE 7

Day 1

1

Squat (Barbell)

2

8 reps

RPE 8

2

Squat (Barbell)

1

AMRAP

RPE 10

3

Bench Press (Barbell)

2

8 reps

RPE 8

4

Bench Press (Barbell)

1

AMRAP

RPE 10

5

Deadlift (Barbell)

4

3 reps

RPE 7

Day 2

1

Squat (Barbell)

2

6 reps

75%

2

Squat (Barbell)

1

AMRAP

75%

3

Bench Press (Barbell)

2

6 reps

75%

4

Bench Press (Barbell)

1

AMRAP

75%

Day 2

1

Squat (Barbell)

2

6 reps

RPE 8

2

Squat (Barbell)

1

AMRAP

RPE 10

3

Bench Press (Barbell)

2

6 reps

RPE 8

4

Bench Press (Barbell)

1

AMRAP

RPE 10

Day 2

1

Squat (Barbell)

2

6 reps

75%

2

Squat (Barbell)

1

AMRAP

75%

3

Bench Press (Barbell)

2

6 reps

75%

4

Bench Press (Barbell)

1

AMRAP

75%

Day 2

1

Squat (Barbell)

2

6 reps

RPE 8

2

Squat (Barbell)

1

AMRAP

RPE 10

3

Bench Press (Barbell)

2

6 reps

RPE 8

4

Bench Press (Barbell)

1

AMRAP

RPE 10

Day 3

1

Squat (Barbell)

2

4 reps

80%

2

Squat (Barbell)

1

AMRAP

80%

3

Bench Press (Barbell)

2

4 reps

80%

4

Bench Press (Barbell)

1

AMRAP

80%

5

Sumo Deadlift (Barbell)

2

6 reps

RPE 7

Day 3

1

Squat (Barbell)

2

4 reps

RPE 8

2

Squat (Barbell)

1

AMRAP

RPE 10

3

Bench Press (Barbell)

2

4 reps

RPE 8

4

Bench Press (Barbell)

1

AMRAP

RPE 10

5

Sumo Deadlift (Barbell)

3

6 reps

RPE 8

Day 3

1

Squat (Barbell)

2

4 reps

80%

2

Squat (Barbell)

1

AMRAP

80%

3

Bench Press (Barbell)

2

4 reps

80%

4

Bench Press (Barbell)

1

AMRAP

80%

5

Sumo Deadlift (Barbell)

5

5 reps

RPE 7

Day 3

1

Squat (Barbell)

2

4 reps

RPE 8

2

Squat (Barbell)

1

AMRAP

RPE 10

3

Bench Press (Barbell)

2

4 reps

RPE 8

4

Bench Press (Barbell)

1

AMRAP

RPE 10

5

Sumo Deadlift (Barbell)

1

1 reps

RPE 10

Day 1

1

Squat (Barbell)

2 Sets

8 Reps

70%

2

Squat (Barbell)

1 Set

AMRAP

70%

3

Bench Press (Barbell)

2 Sets

8 Reps

70%

4

Bench Press (Barbell)

1 Set

AMRAP

70%

5

Deadlift (Barbell)

1 Set

2 Sets

5 Reps

3 Reps

@9

@7

Day 2

1

Squat (Barbell)

2 Sets

6 Reps

75%

2

Squat (Barbell)

1 Set

AMRAP

75%

3

Bench Press (Barbell)

2 Sets

6 Reps

75%

4

Bench Press (Barbell)

1 Set

AMRAP

75%

Day 3

1

Squat (Barbell)

2 Sets

4 Reps

80%

2

Squat (Barbell)

1 Set

AMRAP

80%

3

Bench Press (Barbell)

2 Sets

4 Reps

80%

4

Bench Press (Barbell)

1 Set

AMRAP

80%

5

Sumo Deadlift (Barbell)

2 Sets

6 Reps

@7