Greg Nuckols 28 Programs by Strengtheory

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1RM
Bench 280
Squat 440
Deadlift 140
Rounding 5
Maxes and rounding will be set for all routines from this p
Use whatever units you want.
Big thanks to reddit user /u/yesmanwriter for help formatti

File --> Make a Copy *full details here* - Thanks, LiftVault.com
set for all routines from this page but can be changed on individual pages.
yesmanwriter for help formatting these sheets to make them simpler and more accessible
Day 1 Weight Sets Reps
Week 1 Bench Press Warm Up

80% 220 1 AMAP
80% 220 2 5
70% 195 3 8 - 10
Curls/pullups/pulldowns of your choice 3 8

85% 235 1 AMAP
85% 235 2 3
75% 210 3 6-8

90% 250 1 AMAP
90% 250 2 1
80% 220 3 5

New 1RM 1 1
Max 280
Rounding 5

80% 220 3 5
70% 195 3 8 - 10
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12

85% 235 3 3
75% 210 3 6-8

90% 250 3 1
80% 220 3 5

New 1RM 1 1
Max 280
Rounding 5

80% 220 3 5
70% 195 3 8 - 10
Pin press from chest or floor press 10RM 1 10
10RM 4 EMOM for 10 minutes or u

85% 235 3 3
75% 210 3 6-8

90% 250 3 1
80% 220 3 5

New 1RM 1 1
Curls of your choice 2 8
Max 280
Rounding 5
EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

80% 220 4 5
85% 235 1 3
85% 235 1 AMAP
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Hammer Curl 4 10

80% 220 2 5
85% 235 3 3
85% 235 1 AMAP
Hammer Curl Heavier 3 10

85% 235 3 3
90% 250 2 1
90% 250 1 AMAP
Hammer Curl Heavier 3 8

70% 195 5 3
Hammer Curl W1 Weight 3 8
Close Grip Bench Warm Up Max

12RM 1 12 Rounding
12RM 3 8 - 10
Curls/pullups/pulldowns of your choice 15RM 2 12 - 15
Close Grip Bench Warm Up

10RM 1 10
10RM 4 6-8

8RM 1 8
8RM 5 5-6
Bench Warm Up
New 1RM 1 1
280
5

80% 220 4 5
85% 235 2 3
DB press 4 8

80% 220 2 5
85% 235 4 3
Triceps extensions of your choice Heavier 3 8
DB press Heavier 3 8
Curls/pullups/pulldowns of your choice Heavier 3 10

85% 235 3 3
90% 250 3 1

70% 195 5 3
Triceps extensions of your choice W1 Weight 3 6
DB press W1 Weight 3 6
Curls/pullups/pulldowns of your choice W1 Weight 3 8
Close Grip Bench Warm Up Max

12RM 1 12 Rounding
12RM 3 8 - 10
Curls of your choice 30RM 2 AMAP Circuit with blood flow restriction*
DB rolling triceps extensions 30RM 2 AMAP *Pick weights you can get at least 20-30 rep
DB fly 30RM 2 AMAP

10RM 1 10
10RM 4 6-8
DB fly 30RM 3 AMAP

8RM 1 8
8RM 5 5-6
DB fly 30RM 4 AMAP
Bench Warm Up
New 1RM 1 1
Curls of your choice 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB fly 20RM 3 AMAP
280
5
h blood flow restriction*

hts you can get at least 20-30 reps with for your first set. Take the wraps off between sets


THOUT blood flow restriction

hts you can get at least 15-20 reps with for your first set.

80% 220 4 5
85% 235 2 3
Weighted dips 10RM 1 10
10RM 3 8
DB press 4 8

80% 220 2 5
85% 235 4 3
8RM 3 6

85% 235 3 3
90% 250 3 1
6RM 3 4-5

70% 195 5 3
Triceps extensions of your choice W1 Weight 3 6
DB press W1 Weight 3 6
Curls/pullups/pulldowns of your choice W1 Weight 3 8
Close Grip Bench Warm Up Max 280

12RM 1 12 Rounding 5
12RM 3 8 - 10
Bodyweight pushups 2 AMAP
DB curl 30RM 2 AMAP Circuit with blood flow restriction*
DB rolling triceps extensions 30RM 2 AMAP *Pick weights you can get at least 20-30 reps with for yo
DB fly 30RM 2 AMAP

10RM 1 10
10RM 4 6-8
DB fly 30RM 3 AMAP

8RM 1 8
8RM 5 5-6
DB fly 30RM 4 AMAP
Bench Warm Up
New 1RM 1 1
DB curl 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB fly 20RM 3 AMAP
w restriction*
n get at least 20-30 reps with for your first set. Take the wraps off between sets
w restriction*
w restriction*
od flow restriction
n get at least 15-20 reps with for your first set.

70% 195 2 8
70% 195 1 AMAP
Week 2 Bench Press

If you got more than 12 reps, Warm Up
increase by 15 pounds. 2 8
1 AMAP
Day 2 Weight Sets Reps Day 3
Bench Press Warm Up Bench Press

75% 210 2 6 80%
75% 210 1 AMAP 80%
Bench Press
If you got more than 10 reps, Warm Up Bench Press
If you got more than 8 reps,
increase by 15 pounds. 2 6 increase by 15 pounds.
1 AMAP
Weight Sets Reps
Warm Up Max 280

220 2 4 Rounding 5
220 1 AMAP
Warm Up
2 4
1 AMAP

75% 210 5 5
Curls 4 10 - 12

80% 225 4 3
75% 210 3 6
Curls 4 10 - 12

85% 245 4 3
75% 215 3 8
Curls 4 10 - 12

80% 235 3 2
75% 220 3 5
Curls 4 10 - 12
Bench Press Warm Up

50% 140 1 8
60% 165 1 6
70% 195 2 4
80% 220 2 3
Bench Press Warm Up

50% 140 1 8
60% 170 2 6
70% 195 2 5
75% 210 2 4
80% 225 3 3
Bench Press Warm Up

50% 145 1 8
60% 170 2 6
70% 200 2 5
80% 230 2 3
90% 260 2 1
Bench Press Warm Up

50% 145 1 5
60% 175 1 4
70% 205 1 3
75% 220 2 3
80% 235 2 2
Bench Press Warm Up W1 Max 280

80% 220 1 AMAP Rounding 5
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 pound

80% 225 1 AMAP

80% 230 1 AMAP

85% 250 1 AMAP
If you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
Or work up to new 1RM 1RM 1 AMAP
ds, 12+; increase max by 10 pounds


75% 210 5 5
Close Grip Bench (based on 1rm bench press)
60% 165 2 8
60% 165 1 AMAP
Curls 4 10 - 12

80% 220 4 3
75% 210 3 6
65% 180 2 6
65% 180 1 AMAP
Curls 4 10 - 12

85% 235 4 3
70% 195 3 8
70% 195 2 4
70% 195 1 AMAP
Curls 4 10 - 12

80% 220 3 2
70% 195 3 5
75% 210 3 3
Curls 4 10 - 12

50% 140 1 8 80%
60% 165 1 6 Triceps extensions of your choice
70% 195 1 4 DB press, flyes, dips, or pec dec
80% 220 1 3 Curls/pullups/pulldowns of your choice
85% 235 2 1

50% 140 1 8 80%
80% 220 1 3
85% 235 2 2

50% 140 1 8 80%
80% 220 1 3
85% 235 2 2
90% 250 2 1

50% 140 1 5 85%
60% 165 1 4 AMAP - if you get 5-6, bump your max up 5 pounds. If
Weight Sets Reps
Warm Up Max 280

220 2 3 Rounding 5
your choice 3 8
3 12
wns of your choice 3 8
Warm Up
220 3 4
your choice 4 8
4 12
Warm Up
220 5 4
your choice 5 8
5 12
Warm Up
235 1 AMAP
, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
your choice 2 8
2 12

75% 210 5 5
60% 165 2 8
60% 165 1 AMAP
Curls 4 10 - 12

80% 220 4 3
75% 210 3 6
65% 180 2 6
65% 180 1 AMAP
Curls 4 10 - 12

85% 235 4 3
70% 195 3 8
70% 195 2 4
70% 195 1 AMAP
Curls 4 10 - 12
80% 220 3 2
70% 195 3 5
75% 210 3 3
Curls 4 10 - 12

50% 140 1 8 80%
85% 235 2 1
80% 220 1 4
70% 195 1 6
60% 165 1 8
50% 140 1 10

50% 140 1 8 80%
80% 220 1 3
85% 235 2 2
80% 220 1 4
70% 195 1 7
60% 165 1 10
50% 140 1 12

50% 140 1 8 80%
80% 220 1 3
85% 235 2 2
90% 250 2 1
50% 140 1 5 85%
60% 165 1 4 AMAP - if you get 5-6, bump your max up 5 pounds. If
70% 195 1 4
60% 165 1 6
50% 140 1 8
Weight Sets Reps
Warm Up Max 280

220 2 3 Rounding 5
3 8
3 12
Warm Up
220 3 4
4 8
4 12
Warm Up
220 5 4
5 8
5 12
Warm Up
235 1 AMAP
bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
2 8
2 12
Day 1 Weight Sets Reps Rounding
Week 1 Squat Warm Up W1 Max

75% 330 1 AMAP If you get 10 or less, keep your max the same ne
75% 330 3 AMAP -2 subtract 2 reps from AMAP set (so if you did 11,

80% 350 1 AMAP If you get 8 or less, keep your max the same nex
80% 350 3 AMAP -2 subtract 2 reps from AMAP set (so if you did 8, y

85% 370 1 AMAP If you get 5 or less, keep your max the same nex
85% 370 3 AMAP -2 subtract 2 reps from AMAP set (so if you did 6, y

New 1RM 1 1
70% 305 3 10
5
440
0 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
eps from AMAP set (so if you did 11, you're doing sets of 9), and do 3 more sets with the same weight.
445
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
450
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
455
k. If you get 13+, bump your max up 10 pounds for next week
If you get 11+, bump your max up 10 pounds for next week
f you get 8+, bump your max up 10 pounds for next week
Day 1 Weight Sets
Week 1 Squat Warm Up

75% 330 1
75%
Quad-dominant accessory of your choice (leg press, 330 5
weighted step up, weighted lunge, hack squat, etc.) 2
Hip thrust or glute bridge 2

85% 370 1
85%

80% 355 1
80%

New 1RM 1
70%
Reps
AMAP
AMAP -2
10 - 12
10 - 12
AMAP
AMAP -2
10 - 12
10 - 12
AMAP
AMAP -2
10 - 12
10 - 12
1
10
15 - 20
15 - 20
Shoot for 10+
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9), and do 5 more sets with the same weight.
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
Shoot for 8+
Rounding 5
W1 Max 440
+, bump your max up 10 pounds for next week
W3 Max 445
Day 1 Weight Sets

75% 330 1
75%

80% 350 1
80%

85% 370 1
85%

New 1RM 1
70%
Reps Rounding 5
Max 440
AMAP Shoot for210+
subtract reps from AMAP set (so if you did 11, you're doing sets of 9). Rest 2 minutes between sets if you squat
AMAP -2 less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
10 - 12
10 - 12
AMAP Shoot for 8+

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 le
10 - 12
10 - 12
AMAP Shoot for 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 le
10 - 12
10 - 12
1
10
15 - 20
15 - 20
AMAP set (so if you did 11, you're doing sets of 9). Rest 2 minutes between sets if you squat
minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
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
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
Week 1 Squat Warm Up Squat

75% 330 6 6

80% 350 5 5

85% 370 3 1

70% 305 3 3
Weight Sets Reps
Warm Up Max 440

8RM 1 8 Rounding 5
8RM 3 5-6
Warm Up
5RM 1 5
5RM 3 3-4
Warm Up
3RM 1 3
3RM 3 1-2
Warm Up
1RM 1 1
Week 1 Squat Warm Up Front Squat

80% 350 5 5

85% 370 4 3

90% 395 3 1

New Max 1RM 1 1 New Max
Weight Sets Reps
Warm Up Max 440

8RM 1 8 Rounding 5
8RM 3 5-6
Warm Up
5RM 1 5
5RM 3 3-4
Warm Up
3RM 1 3
3RM 3 1-2
Warm Up
1RM 1 1

80%
Quad-dominant accessory of your choice (leg press, 350 5 5
weighted step up, weighted lunge, hack squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

85%

90%

New Max
Quad-dominant accessory of your choice (leg press, 1RM 1 1
Front Squat Warm Up Max 440

8RM 1 8 Rounding 5
8RM 3 5-6
Wide Stance, paused squat Warm Up
10RM 1 10
10RM 3 7-8
Front Squat Warm Up

5RM 1 5
5RM 3 3-4
8RM 1 8
8RM 3 5-6
Front Squat Warm Up

3RM 1 3
3RM 3 1-2
5RM 1 5
5RM 3 3-4
Front Squat Warm Up

New Max 1RM 1 1
10RM 4 5

70% 305 2 8
70% 305 1 AMAP
If you got 8 or fewer reps on your

AMAP set, then stick with the
same weight from the prior week.
If you got 9 or 10 reps, increase by
5 pounds. If you got 11 or 12
reps, increase by 10 pounds. If
you got more than 12 reps,
increase by 15 pounds. 2 8
1 AMAP
Squat Warm Up Squat

75% 330 2 6 80%
75% 330 1 AMAP 80%
Squat Warm Up Squat
If you got 6 or fewer reps on your If you got 4 or fewer reps on your
AMAP set, then stick with the same AMAP set, then stick with the
weight from the prior week. If you same weight from the prior week.
got 7 or 8 reps, increase by 5 If you got 5 or 6 reps, increase by
pounds. If you got 9 or 10 reps, 5 pounds. If you got 7 or 8 reps,
increase by 10 pounds. If you got increase by 10 pounds. If you got
more than 10 reps, increase by 15 more than 8 reps, increase by 15
pounds. 2 6 pounds.
1 AMAP
Weight Sets Reps
Warm Up Max 440

350 2 4 Rounding 5
350 1 AMAP
Warm Up
2 4
1 AMAP
Week 1 Low Bar Squat Warm Up

10RM 1 10
10RM 3 7-8

8RM 1 8
8RM 3 5-6

5RM 1 5
5RM 3 3
*Plug your 3rm into a
Week 4 rep
Lowmax
Bar calculator,
Squat and Warm Up
adjust your max
accordingly for the next 3RM 1 3
month
Front Squat Warm Up Paused, beltless Olympic Squat

Work up to a heavy set of 6 at RPE 8 1 6 50%
Do sets of 6 until it reaches RPE 9 6 *Based on low bar, belted max



75% of last week's 2rm 4 3 65%
*Based on low bar, belted max
Weight Sets Reps
Warm Up Max 440

220 6 5 Rounding 5
Warm Up
240 6 4
Warm Up
260 6 3
Warm Up
285 6 2
Day 1 Weight
Week 1 Deadlift (primary

working up. stance) some fatigue and hitting a lower number is
Accumulating Warm Up
okay)
Same weight
Week 2 Deadlift
Heavy set(primary
of 8 withstance)
no technical breakdown (add weight slowly working Warm Up
up. Accumulating some fatigue and hitting a lower number is okay)
Same weight
Week 3 Deadlift
Heavy set(primary
of 5 withstance)
Same weight
Week 4 Deadlift
Heavy set(primary
of 3 withstance)
Same weight
After week 4, start back over, and try to increase weight for each week, maintaining good form.
Sets Reps
Max 140
1 10 Rounding 5
3 5
1 8
3 4
1 5
3 2
1 3
3 1
aining good form.

Week 1 Deadlift (primary stance) Warm Up Max

80% 110 4 5 Rounding
60% 80 6 3 EMOM
Barbell or dumbbell rows 3 10
Week 2 Deadlift (primary stance) Warm Up

90% 125 2 1
85% 115 3 3
65% 90 6 3 EMOM

70% 95 6 3 EMOM

New Max 1 1
140
5

80% 110 4 5
60% 80 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% 125 2 1
85% 115 3 3
65% 90 6 3 EMOM
Row 4 10
Shrug 4 10
Hip Thrust 4 10

70% 95 6 3 EMOM
Row 3 8
Shrug 3 8
Hip Thrust 3 8

New Max 1 1
Max 140
Rounding 5

Work up to a heavy, but not max set of 5 1 5
Same Weight 2 3

5-10 pounds heavier than last week 1 5
Same Weight 3 3

5-10 pounds heavier than last week 1 5
Same Weight 4 3

30% lighter than your top set of 5 from last week 4 3
Deadlift (opposite stance) Warm Up Max 140

2 6 Rounding 5
*you should have 2-3 solid reps in the tank at the end of each set

3 6
*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 th

5 5
*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 th
Deadlift (primary stance) Warm Up

New 1rm with no form deviations 1 1
set if the preceding set left you with more than 2 solid reps in the tank
set if the preceding set left you with more than 2 solid reps in the tank

75% 105 8 3
RDL 3 8
Barbell or dumbbell row 4 8

80% 110 6 3
RDL 4 8

85% 115 4 3
RDL 5 8

65% 90 4 3
RDL 2 8

*first set should be an 8 RPE 3 6 Rounding 5

*same weight as week 1 4 6



75% 105 8 3
RDL 3 8

80% 110 6 3
RDL 4 8

85% 115 4 3
RDL 5 8

65% 90 4 3
RDL 2 8
Deadlift (opposite stance) Warm Up Max

8 RPE 2 6 Rounding
Rack pull (bar starts 3-5 inches off the ground) Warm Up
85% 115 5 5

90% 125 4 3

95% 130 3 2

140
5

60% 80 15 1

65% 90 15 1

55% 75 15 1
Day 2 Weight Sets Reps Day 3 Weight
Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

70% 95 10 1 80% 110

75% 105 10 1 85% 115

65% 90 10 1 90% 125
95% 130
Keep working up to a max New 1RM
STOP AS SOON AS THERE'S ANY FORM DEVIATION
Sets Reps
Max 140
5 1 Rounding 5
5 1
1 1
1 1
1 1
NY FORM DEVIATION

80% 110 4 4

85% 115 3 3

90% 125 2 1

New 1RM 1 1
Deadlift (primary stance, beltless) Warm Up

60% 80 10 1 EMOM

60% 80 15 1 EMOM

60% 80 10 1 EMOM

60% 80 20 1 EMOM
*if you're unused to training beltless, 50-55% may be more appropriate
Barbell or dumbbell row 3 8 Max 140

Hip Thrusts or Glute Bridges 3 10 Rounding 5

Hip Thrusts or Glute Bridges 4 10



80% 110 5 4

85% 115 4 3

90% 125 3 1

New 1RM 1 1

60% 80 15 1 EMOM

60% 80 20 1 EMOM

60% 80 10 1 EMOM

60% 80 25 1 EMOM

2 6 Rounding 5

3 6


4 6

80% 110 6 4

85% 115 5 3

90% 125 4 1

New 1RM 1 1

60% 80 20 1 EMOM

60% 80 25 1 EMOM

60% 80 15 1 EMOM

60% 80 30 1 EMOM

3 6 Rounding 5

4 6


5 6

Greg Nuckols 28 Programs by Strengtheory

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Greg Nuckols 28 Programs by Strengtheory

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

Big thanks to reddit user /u/yesmanwriter for help formatti

Week 1 Bench Press Warm Up

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Week 1 Bench Press Warm Up

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Week 1 Bench Press Warm Up

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Week 1 Bench Press Warm Up

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Close Grip Bench Warm Up Max

Close Grip Bench Warm Up

Close Grip Bench Warm Up

Week 1 Bench Press Warm Up

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Close Grip Bench Warm Up Max

Close Grip Bench Warm Up

Close Grip Bench Warm Up

h blood flow restriction*

h blood flow restriction*

h blood flow restriction*

THOUT blood flow restriction

Week 1 Bench Press Warm Up

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Close Grip Bench Warm Up Max 280

Close Grip Bench Warm Up

Close Grip Bench Warm Up

Week 1 Bench Press Warm Up

Week 2 Bench Press

Bench Press Warm Up Bench Press

Warm Up Max 280

Week 1 Bench Press Warm Up

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Bench Press Warm Up

Bench Press Warm Up

Bench Press Warm Up

Bench Press Warm Up

Bench Press Warm Up W1 Max 280

Bench Press Warm Up W2 Max 285

Bench Press Warm Up W3 Max 290

Bench Press Warm Up W4 Max 295

ds, 12+; increase max by 10 pounds

ds, 12+; increase max by 10 pounds

Week 1 Bench Press Warm Up

Week 2 Bench Press Warm Up

Week 3 Bench Press Warm Up

Week 4 Bench Press Warm Up

Bench Press Warm Up Bench Press

Bench Press Warm Up Bench Press