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Greg nuckols 28 program 3x bench 1x squat 2x dl

by Rafael
8 athletes joined
5.0
(1 rating)

Program Description

Gain strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 28, 2024 01:58
  • Last Edited
    Feb 05, 2025 05:09
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
-
2
Back Extension
3
12 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
2
10 reps
RPE 9
7
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
5 reps
3 reps
RPE 8
-
2
Back Extension
3
10 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8 reps
RPE 9
6
Hammer Curl (Cable)
2
8 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
5 reps
3 reps
RPE 8
-
2
Back Extension
3
8 reps
RPE 9
3
T-Bar Row
3
6 reps
RPE 9
4
Lat Pulldown
3
8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6 reps
RPE 9
6
Hammer Curl (Cable)
2
6 reps
RPE 9
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
-
2
Back Extension
3
12 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
2
10 reps
RPE 8
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
75%
2
Bench Press (Barbell)
5
5 reps
73%
3
Pendulum Squat
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
80%
2
Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
3
Pendulum Squat
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
85%
2
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
75%
3
Pendulum Squat
3
6 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Lying Leg Curl
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
85%
60%
2
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
75%
3
Pendulum Squat
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Lying Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
8 reps
6 reps
4 reps
3 reps
50%
60%
68%
80%
2
Overhead Press (Barbell)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
4
Bicep Curl (Cable)
2
12 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
4
Bicep Curl (Cable)
2
10 reps
RPE 9
5
Hammer Curl
3
8 reps
RPE 9
6
Tricep Extension (Cable)
2
10 reps
RPE 9
7
Seated Calf Raise
3
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
3 reps
1 reps
50%
60%
70%
80%
90%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6 reps
RPE 9
4
Bicep Curl (Cable)
2
8 reps
RPE 9
5
Hammer Curl
3
6 reps
RPE 9
6
Tricep Extension (Cable)
2
8 reps
RPE 9
7
Seated Calf Raise
3
8 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Sumo Deadlift (Barbell)
3
3 reps
60%
3
Overhead Press (Barbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Pull-Up (Bodyweight)
2
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Single Arm Iso Row
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
6 reps
6 reps
-
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pull-Up (Bodyweight)
2
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 9
5
Single Arm Iso Row
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
22 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
2
RPE 9
4
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 9
5
Single Arm Iso Row
3
8 reps
RPE 9
6
Hip Adductor (Machine)
3
25 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Seated Dip (Machine)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
7
Shoulder Press (Machine)
3
10 reps
RPE 9
8
Lateral Raise (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Seated Dip (Machine)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Shoulder Press (Machine)
3
8 reps
RPE 9
8
Lateral Raise (Machine)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
3
Chest Press (Machine)
2
6 reps
RPE 9
4
Seated Dip (Machine)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
7
Shoulder Press (Machine)
3
6 reps
RPE 9
8
Lateral Raise (Machine)
3
8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
5 Reps
3 Reps
@8
-
2
Back Extension
3 Sets
12 Reps
@9
3
T-Bar Row
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Hammer Curl (Cable)
2 Sets
10 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
73%
3
Pendulum Squat
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
50%
60%
68%
80%
2
Overhead Press (Barbell)
3 Sets
10 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9
4
Bicep Curl (Cable)
2 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
6
Tricep Extension (Cable)
2 Sets
12 Reps
@9
7
Seated Calf Raise
3 Sets
12 Reps
@9
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Pull-Up (Bodyweight)
2 Sets
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Single Arm Iso Row
3 Sets
12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
20 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@9
3
Chest Press (Machine)
2 Sets
10 Reps
@9
4
Seated Dip (Machine)
2 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
7
Shoulder Press (Machine)
3 Sets
10 Reps
@9
8
Lateral Raise (Machine)
3 Sets
12 Reps
@9