Greg Nuckols released 28 free training programs through his site, Stronger by Science. The bundle covers squat, bench press, and deadlift individually, with templates for beginner, intermediate, and advanced lifters at 1, 2, or 3 training days per week for each lift. Every program runs on a 4-week cycle, and you test your 1RM at the end of each cycle. The math: 3 lifts x 3 skill levels x 3 frequencies = 27 programs, plus a 4th deadlift variation (low volume, medium volume, and high volume in addition to the standard beginner version) = 28 total.
The design comes from Nuckols’ data-driven approach to strength training. Instead of a single fixed program, the bundle gives you a modular system: pick your lift, your experience level, and how many days per week you can train that lift. You use the squat, bench, and deadlift programs together, each running at whatever frequency fits your schedule. Intermediate and advanced templates add lift variations (front squats alongside back squats, for example), while beginner programs focus on the competition lifts to build the movement pattern first.
These programs are a good fit for intermediate and advanced lifters who want a percentage-based, structured template they can customize by frequency. Beginners can run them too — the 1x per week beginner versions are the most approachable entry point. You’ll need a 1RM estimate for each lift to get started. If you’re brand new to powerlifting, you might get more mileage from a full-body novice program first. See also: Greg Nuckols High Frequency Program (free spreadsheet).
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Greg Nuckols 28 Programs Video Review
Alex Bromley from Empire Barbell has done video reviews for the Nuckols 28 programs. Here’s his review of the 1x per week bench press program for beginners, intermediate, and advanced lifters.
You can find more of his Nuckols program reviews on his YouTube channel.
Greg Nuckols Beginner Program on Boostcamp
The Greg Nuckols Beginner Program is available on the Boostcamp app. This covers the beginner-level templates from the 28 programs bundle. The full 28-program bundle (all frequencies and experience levels) is only available via the Stronger by Science newsletter — see the section below for how to get it.
Get the Greg Nuckols Beginner Program on Boostcamp
How to Get the 28 Programs Spreadsheet
The 28 Programs spreadsheet is available for free from the Stronger by Science newsletter page. Enter your email and you’ll get the spreadsheet plus a PDF that explains how to pick the right program configuration for your training frequency and experience level. The PDF is worth reading before you start — it covers Nuckols’ own recommendations for how to choose.
While you’re there, check out The Art & Science of Lifting and the free lifting guides on the SBS site. Both are worth your time.
Are There Really 28 Programs?
Yes. The structure is straightforward once you see how it’s built.
Each program targets a single lift: squat, bench press, or deadlift. Each lift has a beginner, intermediate, and advanced version. Each of those has a 1x, 2x, and 3x weekly option. That gives you 27 programs (3 lifts x 3 levels x 3 frequencies).
You get to 28 because the 3x weekly deadlift has four versions instead of one: beginner, low volume, medium volume, and high volume. That extra deadlift variation is the 28th program.
How to Choose Your Program
Start by picking your experience level for each lift. Nuckols defines this in the PDF that comes with the spreadsheet, but here’s a rough guide:
- Beginner — you’ve been training seriously for less than 1-2 years and your technique is still developing
- Intermediate — you’ve got consistent form on the main lifts and you’re past the point of linear progression
- Advanced — you’ve been training for several years and progress comes slowly
From there, pick your frequency based on how many days per week you can dedicate to each lift. Training each lift 2-3x per week tends to produce faster progress than 1x, but 1x per week is a reasonable starting point if you’re new to the programs or fitting them into a busier schedule.
The PDF included with the spreadsheet has Nuckols’ own selection recommendations — read it before you start. It’ll save you time.
About the Programs
Every program runs on a 4-week cycle. At the end of each cycle, you test your 1RM and use the new number to set your loads for the next cycle. This keeps the percentages accurate as you get stronger.
Beginner programs stick closely to the competition lifts. The goal is specificity and learning the movement. Intermediate and advanced programs start adding variations — front squats as a squat variation, close-grip bench as a bench variation, and so on — because more experienced lifters benefit from that added variety and volume.
Reviews of the Nuckols 28 Programs
Below are three reviews from real lifters who ran Greg Nuckols’ programs.
This lifter added 85 pounds to their total in 12 weeks:
Program Review: Greg Nuckols 28 Free Programs
byu/KaneBleed inweightroom
This lifter added about 40 pounds to their total in just 4 weeks:
Program Review: Stronger By Science 28 Programs
byu/MrFerris inpowerlifting
This lifter added about 225 pounds to their total in 16 weeks:
Program Review: 16 Weeks/4 Cycles of Nuckols 28
byu/Razmorg inweightroom
Greg Nuckols 28 Programs FAQs
Are Greg Nuckols’ programs free?
Yes. The full 28-program bundle is free via the Stronger by Science newsletter. You enter your email at strongerbyscience.com/newsletter and receive the spreadsheet plus an explanatory PDF. No purchase required.
Which Nuckols program should a beginner run?
If you’re new to structured powerlifting training, start with the beginner 1x per week versions for each lift. They’re the least demanding and keep the focus on technique and the competition lifts. Once you’ve run a few 4-week cycles, you can step up to the 2x or 3x weekly versions. The Greg Nuckols Beginner Program is also available on Boostcamp if you prefer an app-based experience.
How do I get the 28 programs spreadsheet?
Go to strongerbyscience.com/newsletter and sign up. The spreadsheet (an Excel file with all 28 program tabs) is sent to your email along with a PDF guide. The PDF covers how Nuckols recommends choosing between the programs.
How many days per week are the programs?
Each individual program trains one lift 1, 2, or 3 times per week. You combine programs for each lift based on your schedule. For example, you could run the squat 3x per week program, the bench press 3x per week program, and the deadlift 2x per week program simultaneously — your total training days per week depends on how you schedule the individual sessions.
Is Stronger by Science the same as Greg Nuckols?
Greg Nuckols co-founded Stronger by Science (SBS) and is its primary author. The site hosts his free programs, guides, and research reviews. The 28 programs are distributed through the SBS newsletter specifically, so when you sign up there you’re getting programs directly from the creator’s own site.
Can I download the 28 programs as a PDF?
The programs come as an Excel spreadsheet, not a PDF. You do receive a separate PDF with the newsletter signup — that document explains the program structure and how to choose between the 28 options. The actual training programs are in the Excel file, which you can open in Google Sheets or any spreadsheet app.
