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

by Mike F.
30 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
    Dec 19, 2024 02:40
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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