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Greg Nuckols 28 Programs by Strengtheory
Greg Nuckols 28 Programs by Strengtheory
a Copy *full
1RM
Bench 300
Squat 440
Deadlift 440
Rounding 5
Maxes and rounding will be set for all routines from this page bu
Use whatever units you want.
be set for all routines from this page but can be changed on individual pages.
/u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
Day 1 Weight Sets Reps
or 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
or 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
or 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
Day 1 Weight Sets Reps
Bench Warm Up
New 1RM 1 1
Curls/pullups/pulldowns of your choice 15RM 3 12 - 15
Day 1 Weight Sets Reps
Bench Warm Up
New 1RM 1 1
Curls of your choice 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with f
DB fly 20RM 3 AMAP
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
Bench Warm Up
New 1RM 1 1
Bodyweight pushups 1 AMAP
DB curl 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with for your firs
DB fly 20RM 3 AMAP
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
Week 2 Bench
than 12Press
reps, increase by Warm Up Bench10Press
than reps, increase by
15 pounds. 2 8 15 pounds.
1 AMAP
Weight Sets Reps Day 3 Weight Sets Reps
Warm Up Bench
than 8 Press
reps, increase by 15 Warm Up
2 6 pounds. 2 4
1 AMAP 1 AMAP
300
5
Day 1 Weight Sets Reps Day 2
W2 Max 305
W3 Max 310
W4 Max 315
Max 300
2 3 Rounding 5
3 8
3 12
3 8
3 4
4 8
4 12
4 8
5 4
5 8
5 12
5 8
1 AMAP
ur max up 5 pounds. If you get 7+, bump your max up 10 pounds
2 8
2 12
2 8
Day 1 Weight Sets Reps
Max 300
2 3 Rounding 5
3 8
3 12
3 8
3 4
4 8
4 12
4 8
5 4
5 8
5 12
5 8
1 AMAP
ur max up 5 pounds. If you get 7+, bump your max up 10 pounds
2 8
2 12
2 8
Day 1 Weight Sets Reps Rounding 5
keep your max the same next week. If you get 9-10, bump your max up 5 pounds for next week. If you get 11+, bump your max up 10 pounds for next
m AMAP set (so if you did 8, you're doing sets of 6), and do 3 more sets with the same weight.
keep your max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you get 8+, bump your max up 10 pounds for next we
m AMAP set (so if you did 6, you're doing sets of 4), and do 3 more sets with the same weight.
et 13+, bump your max up 10 pounds for next week
If you get 5 or less, keep you max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you get
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 5 more sets with the same weight.
Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6), and do 5 more sets with the same weight.
Rounding 5
W1 Max 440
If you get 8+, bump your max up 10 pounds for next week
W3 Max 445
Day 1 Weight Sets Reps
Max 440
Shoot
you for 10+
squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target
number of reps.
Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6). Rest 2 minutes between sets if you squat less than 400
Shoot for 5+
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4). Rest 2 minutes between sets if you squat less than 400
een sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
een sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
the target number of reps.
Max 440
1 8 Rounding 5
3 5-6
1 5
3 3-4
1 3
3 1-2
1 1
Day 1 Weight Sets Reps Day 2 Weight
Max 440
1 8 Rounding 5
3 5-6
1 5
3 3-4
1 3
3 1-2
1 1
Day 1 Weight Sets Reps
Max 440
2 4 Rounding 5
1 AMAP
2 4
1 AMAP
Day 1 Weight Sets Reps Day 2
After week 4, start back over, and try to increase weight for each week, maintaining good form.
Reps
Max 440
10 Rounding 5
5
8
4
5
2
3
1
dditional set if the preceding set left you with more than 2 solid reps in the tank
Day 1 Weight Sets Reps
3 8 Max 440
Glute Bridges 3 10 Rounding 5
4 8
Glute Bridges 4 10
4 10
Glute Bridges 4 12
5 10
Glute Bridges 5 12
Day 1 Weight Sets Reps