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Home » Programs » 4 Week Powerlifting & Strength Programs » 4 Week Bench Press Programs » Greg Nuckols 28 Programs Spreadsheet

Greg Nuckols 28 Programs Spreadsheet

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By Kyle Risley
Last updated August 26, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: 4

Periodization: Undulating Periodization

Meet prep program: No

Program goal: High Volume, Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Greg Nuckols released 28 program variations through his site, Stronger by Science.

In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.

See also: Greg Nuckols High Frequency Program (free spreadsheet)

Table of Contents

  • 1 Are There Really 28 Programs?
  • 2 About the Programs
  • 3 28 Programs Google Spreadsheet
  • 4 Reviews of the Nuckols 28 Programs
    • 4.1 Real Results from Lifters

Are There Really 28 Programs?

Wow! 28 programs? Why so many?

If you thought this, don’t worry – it’s not as overwhelming as it seems.

Each of the programs outlined are for squat, bench, or deadlift only and are meant to be used together.

From there, each lift has a beginner, intermediate, and advanced variation.

Finally, each lift and proficiency level has 1x, 2x, and 3x weekly variations.

So, (3 lifts)*(3 skill levels)*(3 frequencies) = 27 programs

You get to 28 programs because there are actually four variations of the 3x weekly deadlift program: beginner, low volume, medium volume, and high volume.

About the Programs

Because there are so many options, a lifter is able to determine what level they are at, how many times they want to perform each lift, and move on from there.

Every program runs on a 4 week cycle, with the lifter testing their 1RM after each cycle. Intermediate and advanced cycles start bringing in variations of the main lift (e.g. programming in a front squat as a variation to the back squat), while the beginner programs stick more closely to the big three lifts in the interest of specificity and learning the movement.

28 Programs Google Spreadsheet

The 28 Programs spreadsheet is available for free from the Stronger by Science site – you just need to provide an email address. You’ll also receive a PDF that explains how to determine which programming configuration is right for you.

For one of the best free programs around, it’s definitely worth signing up for.

Reviews of the Nuckols 28 Programs

Alex Bromley from Empire Barbell has done video reviews for some of the Nuckols 28 programs. I assume he is going to continue reviewing them, perhaps eventually doing them all.

You can see all the reviews on his YouTube channel.

As an example, here’s Alex’s review of the 1x Bench Press program for beginners, intermediate, and advanced lifters.

Greg Nuckols 28 Free Programs - Once per Week Bench Press Program, Beginner, Intermediate, Advanced

Real Results from Lifters

Below are three reviews from real lifters that ran Greg Nuckols’ programs for different lengths of time.

This lifter added 85 pounds to their total in 12 weeks!

[Program Review] Greg Nuckols 28 Free Programs from weightroom

This lifter added about 40 pounds to their total in just 4 weeks.

[PROGRAM REVIEW] Stronger By Science 28 Programs from powerlifting

This lifter added about 225 pounds to their total in 16 weeks! Amazing.

[Program Review] 16 weeks/4 cycles of Nuckols 28 free programs from weightroom

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 4 Week Bench Press Programs, 4 Week Deadlift Programs, 4 Week Programs, 4 Week Squat Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 4 Week Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan
Squat frequency: 1, 2, 3
Bench press frequency: 1, 2, 3
Deadlift frequency: 1, 2, 3

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