Copy of Greg Nuckols 28 Programs by Strengtheory

To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make
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1RM
Bench 115
Squat 140
Deadlift 155
Rounding 2.5
Maxes and rounding will be set for all routines from this page but can be changed on individual pages.
Use whatever units you want.
Big thanks to reddit user /u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
Day 1 Weight Sets Reps
Week 1 Bench Press Warm Up Max 115

80% 90 1 AMAP Rounding 2.5
80% 90 2 5
70% 80 3 8 - 10
Curls/pullups/pulldowns of your choice 3 8
Week 2 Bench Press Warm Up

85% 97.5 1 AMAP
85% 97.5 2 3
75% 85 3 6-8

90% 102.5 1 AMAP
90% 102.5 2 1
80% 90 3 5

New 1RM 1 1

80% 90 3 5 Rounding 2.5
70% 80 3 8 - 10
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12

85% 97.5 3 3
75% 85 3 6-8

90% 102.5 3 1
80% 90 3 5

New 1RM 1 1

80% 90 3 5 Rounding 2.5
70% 80 3 8 - 10
Pin press from chest or floor press 10RM 1 10
10RM 4 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

85% 97.5 3 3
75% 85 3 6-8

90% 102.5 3 1
80% 90 3 5

New 1RM 1 1
Curls of your choice 2 8
Day 1 Weight Sets Reps Day 2 Weight Sets Reps
Week 1 Bench Press Warm Up Close Grip Bench Warm Up Max 115
80% 90 4 5 12RM 1 12 Rounding 2.5
85% 97.5 1 3 12RM 3 8 - 10
85% 97.5 1 AMAP Curls/pullups/pulldowns of your choice 15RM 2 12 - 15
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Hammer Curl 4 10
Week 2 Bench Press Warm Up Close Grip Bench Warm Up

80% 90 2 5 10RM 1 10
85% 97.5 3 3 10RM 4 6-8
Hammer Curl Heavier 3 10

85% 97.5 3 3 8RM 1 8
90% 102.5 2 1 8RM 5 5-6
Hammer Curl Heavier 3 8
Week 4 Bench Press Warm Up Bench Warm Up

70% 80 5 3 New 1RM 1 1
Hammer Curl W1 Weight 3 8 Curls/pullups/pulldowns of your choice 15RM 3 12 - 15
80% 90 4 5 12RM 1 12 Rounding 2.5
85% 97.5 2 3 12RM 3 8 - 10
Triceps extensions of your choice 4 8 Curls of your choice 30RM 2 AMAP Circuit with blood flow restriction*
DB press 4 8 DB rolling triceps extensions 30RM 2 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice 4 10 DB fly 30RM 2 AMAP

80% 90 2 5 10RM 1 10
85% 97.5 4 3 10RM 4 6-8
Triceps extensions of your choice Heavier 3 8 Curls of your choice 30RM 3 AMAP Circuit with blood flow restriction*
DB press Heavier 3 8 DB rolling triceps extensions 30RM 3 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice Heavier 3 10 DB fly 30RM 3 AMAP

85% 97.5 3 3 8RM 1 8
90% 102.5 3 1 8RM 5 5-6
Triceps extensions of your choice Heavier 3 6 Curls of your choice 30RM 4 AMAP Circuit with blood flow restriction*
DB press Heavier 3 6 DB rolling triceps extensions 30RM 4 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice Heavier 3 8 DB fly 30RM 4 AMAP

70% 80 5 3 New 1RM 1 1
Triceps extensions of your choice W1 Weight 3 6 Curls of your choice 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB press W1 Weight 3 6 DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with for your first set.
Curls/pullups/pulldowns of your choice W1 Weight 3 8 DB fly 20RM 3 AMAP
80% 90 4 5 12RM 1 12 Rounding 2.5
85% 97.5 2 3 12RM 3 8 - 10
Weighted dips 10RM 1 10 Bodyweight pushups 2 AMAP
10RM 3 8 DB curl 30RM 2 AMAP Circuit with blood flow restriction*
Triceps extensions of your choice 4 8 DB rolling triceps extensions 30RM 2 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
DB press 4 8 DB fly 30RM 2 AMAP

80% 90 2 5 10RM 1 10
85% 97.5 4 3 10RM 4 6-8
8RM 3 6 DB curl 30RM 3 AMAP Circuit with blood flow restriction*
Triceps extensions of your choice Heavier 3 8 DB rolling triceps extensions 30RM 3 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
DB press Heavier 3 8 DB fly 30RM 3 AMAP
Curls/pullups/pulldowns of your choice Heavier 3 10

85% 97.5 3 3 8RM 1 8
90% 102.5 3 1 8RM 5 5-6
6RM 3 4-5 DB curl 30RM 4 AMAP Circuit with blood flow restriction*
Triceps extensions of your choice Heavier 3 6 DB rolling triceps extensions 30RM 4 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
DB press Heavier 3 6 DB fly 30RM 4 AMAP
Curls/pullups/pulldowns of your choice Heavier 3 8

70% 80 5 3 New 1RM 1 1
Triceps extensions of your choice W1 Weight 3 6 DB curl 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB press W1 Weight 3 6 DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with for your first set.
Curls/pullups/pulldowns of your choice W1 Weight 3 8 DB fly 20RM 3 AMAP
Day 1 Weight Sets Reps Day 2 Weight Sets Reps Day 3 Weight Sets Reps
Week 1 Bench Press Warm Up Bench Press Warm Up Bench Press Warm Up Max 115
70% 80 2 8 75% 85 2 6 80% 90 2 4 Rounding 2.5
70% 80 1 AMAP 75% 85 1 AMAP 80% 90 1 AMAP
Week 2 Bench Press Warm Up Bench Press Warm Up Bench Press Warm Up
If you got 8 or fewer reps If you got 6 or fewer reps If you got 4 or fewer reps
on your AMAP set, then on your AMAP set, then on your AMAP set, then
stick with the same stick with the same stick with the same
weight from the prior weight from the prior weight from the prior
week. If you got 9 or 10 week. If you got 7 or 8 week. If you got 5 or 6
reps, increase by 5 reps, increase by 5 reps, increase by 5
pounds. If you got 11 or pounds. If you got 9 or pounds. If you got 7 or 8
12 reps, increase by 10 10 reps, increase by 10 reps, increase by 10
pounds. If you got more pounds. If you got more pounds. If you got more
than 12 reps, increase by than 10 reps, increase by than 8 reps, increase by
15 pounds. 2 8 15 pounds. 2 6 15 pounds. 2 4
1 AMAP 1 AMAP 1 AMAP
Week 1 Bench Press Warm Up Bench Press Warm Up Bench Press Warm Up W1 Max 115
75% 85 5 5 50% 57.5 1 8 80% 90 1 AMAP Rounding 2.5
Curls 4 10 - 12 60% 67.5 1 6 If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
70% 80 2 4 Curls/pullups/pulldowns of your choice 3 8
80% 90 2 3
80% 95 4 3 50% 60 1 8 80% 95 1 AMAP
75% 90 3 6 60% 70 2 6 If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
Curls 4 10 - 12 70% 82.5 2 5 Curls/pullups/pulldowns of your choice 4 8
75% 90 2 4
80% 95 3 3
85% 105 4 3 50% 62.5 1 8 80% 100 1 AMAP
75% 92.5 3 8 60% 75 2 6 If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
Curls 4 10 - 12 70% 87.5 2 5 Curls/pullups/pulldowns of your choice 5 8
80% 100 2 3
90% 112.5 2 1
80% 102.5 3 2 50% 65 1 5 85% 110 1 AMAP
75% 97.5 3 5 60% 77.5 1 4 If you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
Curls 4 10 - 12 70% 90 1 3 Or work up to new 1RM 1RM 1 AMAP
75% 97.5 2 3 Curls/pullups/pulldowns of your choice 2 8
80% 102.5 2 2
75% 85 5 5 50% 57.5 1 8 80% 90 2 3 Rounding 2.5
Close Grip Bench (based on 1rm bench press) 60% 67.5 1 6 Triceps extensions of your choice 3 8
60% 67.5 2 8 70% 80 1 4 DB press, flyes, dips, or pec dec 3 12
60% 67.5 1 AMAP 80% 90 1 3 Curls/pullups/pulldowns of your choice 3 8
Curls 4 10 - 12 85% 97.5 2 1
80% 90 4 3 50% 57.5 1 8 80% 90 3 4
75% 85 3 6 60% 67.5 1 6 Triceps extensions of your choice 4 8
Close Grip Bench (based on 1rm bench press) 70% 80 1 5 DB press, flyes, dips, or pec dec 4 12
65% 72.5 2 6 75% 85 1 4 Curls/pullups/pulldowns of your choice 4 8
65% 72.5 1 AMAP 80% 90 1 3
Curls 4 10 - 12 85% 97.5 2 2
85% 97.5 4 3 50% 57.5 1 8 80% 90 5 4
70% 80 2 4 75% 85 1 4 Curls/pullups/pulldowns of your choice 5 8
70% 80 1 AMAP 80% 90 1 3
Curls 4 10 - 12 85% 97.5 2 2
90% 102.5 2 1
80% 90 3 2 50% 57.5 1 5 85% 97.5 1 AMAP
70% 80 3 5 60% 67.5 1 4 AMAP - if you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
Close Grip Bench (based on 1rm bench press) 70% 80 1 3 Triceps extensions of your choice 2 8
75% 85 3 3 75% 85 2 3 DB press, flyes, dips, or pec dec 2 12
Curls 4 10 - 12 80% 90 2 2 Curls/pullups/pulldowns of your choice 2 8
75% 85 5 5 50% 57.5 1 8 80% 90 2 3 Rounding 2.5
Close Grip Bench (based on 1rm bench press) 60% 67.5 1 6 Triceps extensions of your choice 3 8
60% 67.5 2 8 70% 80 1 4 DB press, flyes, dips, or pec dec 3 12
60% 67.5 1 AMAP 80% 90 1 3 Curls/pullups/pulldowns of your choice 3 8
Curls 4 10 - 12 85% 97.5 2 1
80% 90 1 4
70% 80 1 6
60% 67.5 1 8
50% 57.5 1 10
80% 90 4 3 50% 57.5 1 8 80% 90 3 4
65% 72.5 2 6 75% 85 1 4 Curls/pullups/pulldowns of your choice 4 8
65% 72.5 1 AMAP 80% 90 1 3
Curls 4 10 - 12 85% 97.5 2 2
80% 90 1 4
70% 80 1 7
60% 67.5 1 10
50% 57.5 1 12
85% 97.5 4 3 50% 57.5 1 8 80% 90 5 4
70% 80 2 4 75% 85 1 4 Curls/pullups/pulldowns of your choice 5 8
70% 80 1 AMAP 80% 90 1 3
Curls 4 10 - 12 85% 97.5 2 2
90% 102.5 2 1
80% 90 3 2 50% 57.5 1 5 85% 97.5 1 AMAP
70% 80 3 5 60% 67.5 1 4 AMAP - if you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
Close Grip Bench (based on 1rm bench press) 70% 80 1 3 Triceps extensions of your choice 2 8
75% 85 3 3 75% 85 2 3 DB press, flyes, dips, or pec dec 2 12
Curls 4 10 - 12 80% 90 2 2 Curls/pullups/pulldowns of your choice 2 8
70% 80 1 4
60% 67.5 1 6
50% 57.5 1 8
Day 1 Weight Sets Reps Rounding 2.5
Week 1 Squat Warm Up W1 Max 140

75% 105 1 AMAP If you get 10 or less, keep your max the same next week. If you get 11-12, bump your max up 5 pounds for next week. If you get 13+, bump your max up 10 pounds for next week
75% 105 3 AMAP -2 subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9), and do 3 more sets with the same weight.

80% 110 1 AMAP If you get 8 or less, 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 week

85% 117.5 1 AMAP If you get 5 or less, 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 week
85% 117.5 3 AMAP -2 subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 3 more sets with the same weight.

New 1RM 1 1
70% 97.5 3 10

75% 105 1 AMAP Shoot for 10+
Quad-dominant accessory of your choice (leg
press, weighted step up, weighted lunge, hack
squat, etc.) 2 10 - 12
Hip thrust or glute bridge 2 10 - 12
Week 2 Squat Warm Up

85% 117.5 1 AMAP 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 8+, bump your max up 10 pounds for next week
85% 117.5 5 AMAP -2 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.
squat, etc.) 3 10 - 12

squat, etc.) 4 10 - 12

New 1RM 1 1
70% 100 3 10
squat, etc.) 1 15 - 20
Week 1 Squat Warm Up Max 140

subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9). Rest 2 minutes between
sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit
75% 105 5 AMAP -2 the target number of reps.
squat, etc.) 3 10 - 12

80% 110 5 AMAP -2 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, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
squat, etc.) 4 10 - 12

85% 117.5 1 AMAP Shoot for 5+
85% 117.5 5 AMAP -2 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, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
squat, etc.) 5 10 - 12

New 1RM 1 1
70% 97.5 3 10
squat, etc.) 2 15 - 20
Week 1 Squat Warm Up Squat Warm Up Max 140

75% 105 6 6 8RM 1 8 Rounding 2.5
8RM 3 5-6
Week 2 Squat Warm Up Squat Warm Up

80% 110 5 5 5RM 1 5
5RM 3 3-4

85% 117.5 3 1 3RM 1 3
3RM 3 1-2

70% 97.5 3 3 1RM 1 1
Week 1 Squat Warm Up Front Squat Warm Up Max 140

80% 110 5 5 8RM 1 8 Rounding 2.5
8RM 3 5-6
Week 2 Squat Warm Up Front Squat Warm Up

85% 117.5 4 3 5RM 1 5
5RM 3 3-4

90% 125 3 1 3RM 1 3
3RM 3 1-2

New Max 1RM 1 1 New Max 1RM 1 1
Week 1 Squat Warm Up Front Squat Warm Up Max 140

80% 110 5 5 8RM 1 8 Rounding 2.5
squat, etc.) 3 10 - 12 8RM 3 5-6
Hip thrust or glute bridge 3 10 - 12 Wide Stance, paused squat Warm Up
10RM 1 10
10RM 3 7-8

85% 117.5 4 3 5RM 1 5
squat, etc.) 4 10 - 12 5RM 3 3-4
8RM 1 8
8RM 3 5-6

90% 125 3 1 3RM 1 3
squat, etc.) 5 10 - 12 3RM 3 1-2
5RM 1 5
5RM 3 3-4

New Max 1RM 1 1 New Max 1RM 1 1
squat, etc.) 2 15 - 20 Wide Stance, paused squat Warm Up
Hip thrust or glute bridge 2 15 - 20 10RM 4 5
Week 1 Squat Warm Up Squat Warm Up Squat Warm Up Max 140

70% 97.5 2 8 75% 105 2 6 80% 110 2 4 Rounding 2.5
70% 97.5 1 AMAP 75% 105 1 AMAP 80% 110 1 AMAP
Week 2 Squat Warm Up Squat Warm Up Squat Warm Up
If you got 8 or fewer reps on If you got 6 or fewer reps on If you got 4 or fewer reps on
your AMAP set, then stick your AMAP set, then stick your AMAP set, then stick
with the same weight from with the same weight from with the same weight from
the prior week. If you got 9 the prior week. If you got 7 or the prior week. If you got 5
or 10 reps, increase by 5 8 reps, increase by 5 pounds. or 6 reps, increase by 5
pounds. If you got 11 or 12 If you got 9 or 10 reps, pounds. If you got 7 or 8
reps, increase by 10 pounds. increase by 10 pounds. If you reps, increase by 10 pounds.
If you got more than 12 reps, got more than 10 reps, If you got more than 8 reps,
increase by 15 pounds. 2 8 increase by 15 pounds. 2 6 increase by 15 pounds. 2 4
1 AMAP 1 AMAP 1 AMAP
Week 1 Low Bar Squat Warm Up Front Squat Warm Up Paused, beltless Olympic Squat Warm Up Max 140
10RM 1 10 Work up to a heavy set of 6 at RPE 8 1 6 50% 70 6 5 Rounding 2.5
10RM 3 7-8 Do sets of 6 until it reaches RPE 9 6 *Based on low bar, belted max
Week 2 Low Bar Squat Warm Up Front Squat Warm Up Paused, beltless Olympic Squat Warm Up
8RM 1 8 Work up to a heavy set of 4 at RPE 8 1 4 55% 75 6 4
8RM 3 5-6 Do sets of 4 until it reaches RPE 9 4 *Based on low bar, belted max
5RM 1 5 Work up to a heavy set of 2 at RPE 8 1 2 60% 82.5 6 3
5RM 3 3 Do sets of 2 until it reaches RPE 9 2 *Based on low bar, belted max
3RM 1 3 75% of last week's 2rm 4 3 65% 90 6 2
*Plug your 3rm into
a rep max calculator,
and adjust your max
accordingly for the
next month *Based on low bar, belted max
Week 1 Deadlift (primary stance) Warm Up Max 155

Heavy set of 10 with no technical breakdown (add weight
slowly working up. Accumulating some fatigue and hitting a
lower number is okay) 1 10 Rounding 2.5
Same weight 3 5
Week 2 Deadlift (primary stance) Warm Up

Heavy set of 8 with no technical breakdown (add weight slowly
working up. Accumulating some fatigue and hitting a lower
number is okay) 1 8
Same weight 3 4

number is okay) 1 5
Same weight 3 2

number is okay) 1 3
Same weight 3 1
After week 4, start back over, and try to increase weight for each week, maintaining good form.

80% 122.5 4 5 Rounding 2.5
60% 92.5 6 3 EMOM
Barbell or dumbbell rows 3 10

90% 137.5 2 1
85% 130 3 3
65% 100 6 3 EMOM

70% 107.5 6 3 EMOM

New Max 1 1

80% 122.5 4 5 Rounding 2.5
60% 92.5 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 8
Row 3 10
Shrug 3 10
Hip Thrust 3 10

90% 137.5 2 1
85% 130 3 3
65% 100 6 3 EMOM
Row 4 10
Shrug 4 10
Hip Thrust 4 10

70% 107.5 6 3 EMOM
Row 3 8
Shrug 3 8
Hip Thrust 3 8

New Max 1 1
Week 1 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up Max 155
Work up to a heavy, but not max set of 5 1 5 2 6 Rounding 2.5
Same Weight 2 3 *you should have 2-3 solid reps in the tank at the end of each set
Week 2 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

5-10 pounds heavier than last week 1 5 3 6
Same Weight 3 3 *same weight as week 1 for the first set, adding 5-10 pounds for each additional set if the preceding set left you with more than 2 solid reps in the tank

5-10 pounds heavier than last week 1 5 5 5
Same Weight 4 3 *same weight as week 1 for the first set, adding 5-10 pounds for each additional set if the preceding set left you with more than 2 solid reps in the tank
Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

30% lighter than your top set of 5 from last week 4 3 New 1rm with no form deviations 1 1
75% 115 8 3 *first set should be an 8 RPE 3 6 Rounding 2.5
RDL 3 8
Barbell or dumbbell row 4 8

80% 122.5 6 3 *same weight as week 1 4 6
RDL 4 8

85% 130 4 3 *same weight as week 1 5 6
RDL 5 8

65% 100 4 3 New 1rm with no form deviations 1 1
RDL 2 8
75% 115 8 3 8 RPE 2 6 Rounding 2.5
RDL 3 8 Rack pull (bar starts 3-5 inches off the ground) Warm Up
Barbell or dumbbell row 4 8 85% 130 5 5

80% 122.5 6 3 *same weight as week 1 3 6
Barbell or dumbbell row 4 10 90% 137.5 4 3

85% 130 4 3 *same weight as week 1 5 5
Barbell or dumbbell row 4 12 95% 145 3 2

65% 100 4 3 New 1rm with no form deviations 1 1
RDL 2 8
Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up Max 155
60% 92.5 15 1 70% 107.5 10 1 80% 122.5 5 1 Rounding 2.5
Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up
65% 100 15 1 75% 115 10 1 85% 130 5 1
Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up
55% 85 15 1 65% 100 10 1 90% 137.5 1 1
95% 145 1 1
Keep working up to a max New 1RM 1 1
STOP AS SOON AS THERE'S ANY FORM DEVIATION
Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up Barbell or dumbbell row 3 8 Max 155
80% 122.5 4 4 60% 92.5 10 1 EMOM Hip Thrusts or Glute Bridges 3 10 Rounding 2.5
Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up Barbell or dumbbell row 4 8
85% 130 3 3 60% 92.5 15 1 EMOM Hip Thrusts or Glute Bridges 4 10
90% 137.5 2 1 60% 92.5 10 1 EMOM Hip Thrusts or Glute Bridges 4 12
New 1RM 1 1 60% 92.5 20 1 EMOM Hip Thrusts or Glute Bridges 5 12
*if you're unused to training beltless, 50-55% may be more appropriate
Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up Deadlift (opposite stance) Warm Up Max 155
80% 122.5 5 4 60% 92.5 15 1 EMOM 2 6 Rounding 2.5
Hip Thrusts or Glute Bridges 3 10
Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up Deadlift (opposite stance) Warm Up
85% 130 4 3 60% 92.5 20 1 EMOM 3 6
New 1RM 1 1 60% 92.5 25 1 EMOM 4 6
*if you're unused to training beltless, 50-55% may be more appropriate Barbell or dumbbell row 5 10
Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up Deadlift (opposite stance) Warm Up Max 155
80% 122.5 6 4 60% 92.5 20 1 EMOM 3 6 Rounding 2.5
85% 130 5 3 60% 92.5 25 1 EMOM 4 6
New 1RM 1 1 60% 92.5 30 1 EMOM 5 6
*if you're unused to training beltless, 50-55% may be more appropriate Barbell or dumbbell row 5 10

Copy of Greg Nuckols 28 Programs by Strengtheory

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Copy of Greg Nuckols 28 Programs by Strengtheory

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Copyright:

Verfügbare Formate

To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make

a Copy *full details here* - Thanks, LiftVault.com

Week 1 Bench Press Warm Up Max 115

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Week 1 Bench Press Warm Up Max 115

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Week 1 Bench Press Warm Up Max 115

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

Week 3 Bench Press Warm Up Close Grip Bench Warm Up

Week 4 Bench Press Warm Up Bench Warm Up

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

Week 3 Bench Press Warm Up Close Grip Bench Warm Up

Week 4 Bench Press Warm Up Bench Warm Up

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

Week 3 Bench Press Warm Up Close Grip Bench Warm Up

Week 4 Bench Press Warm Up Bench Warm Up

Week 1 Squat Warm Up W1 Max 140

Week 2 Squat Warm Up W2 Max 145

Week 3 Squat Warm Up W3 Max 150

Week 4 Squat Warm Up W4 Max 155

Week 1 Squat Warm Up W1 Max 140

Week 2 Squat Warm Up

Week 3 Squat Warm Up W3 Max 145

Week 4 Squat Warm Up

Week 1 Squat Warm Up Max 140

Week 2 Squat Warm Up

Week 3 Squat Warm Up

Week 4 Squat Warm Up

Week 1 Squat Warm Up Squat Warm Up Max 140

Week 2 Squat Warm Up Squat Warm Up

Week 3 Squat Warm Up Squat Warm Up

Week 4 Squat Warm Up Squat Warm Up

Week 1 Squat Warm Up Front Squat Warm Up Max 140

Week 2 Squat Warm Up Front Squat Warm Up

Week 3 Squat Warm Up Front Squat Warm Up

Week 4 Squat Warm Up Front Squat Warm Up

Week 1 Squat Warm Up Front Squat Warm Up Max 140

Week 2 Squat Warm Up Front Squat Warm Up

Week 3 Squat Warm Up Front Squat Warm Up

Week 4 Squat Warm Up Front Squat Warm Up

Week 1 Squat Warm Up Squat Warm Up Squat Warm Up Max 140

Week 2 Squat Warm Up Squat Warm Up Squat Warm Up

Week 1 Deadlift (primary stance) Warm Up Max 155

Week 2 Deadlift (primary stance) Warm Up

Week 3 Deadlift (primary stance) Warm Up

Week 4 Deadlift (primary stance) Warm Up

Week 1 Deadlift (primary stance) Warm Up Max 155

Week 2 Deadlift (primary stance) Warm Up

Week 3 Deadlift (primary stance) Warm Up

Week 4 Deadlift (primary stance) Warm Up

Week 1 Deadlift (primary stance) Warm Up Max 155

Week 2 Deadlift (primary stance) Warm Up

Week 3 Deadlift (primary stance) Warm Up

Week 4 Deadlift (primary stance) Warm Up

Week 2 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

Week 3 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

a Copy full details here - Thanks, LiftVault.com