Greg Nuckols General Beginner Program

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2	General Beginner Program
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8			Day 1:	Squat day 1	+	Bench day 1	+	Deadlift day 1
9	Input your maxes here		Rest	x		x
10		1RM	Day 2:	Bench day 2	+	Squat day 2			Download the spreadsheet in order to edit it.
11	Bench	100	Rest	x		x			Download the spreadsheet in order to edit it.
12	Squat	100	Day 3:	Bench day 3	+	Deadlift day 2
13	Deadlift	100	Rest	x		x
14			Rest	x		x
15	Rounding	1	Repeat
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17	Maxes and rounding will be set for all routines from this page but can be changed on individual pages.
18	Use whatever units you want.
19	Big thanks to reddit user /u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
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28	Click on the tabs down here to see the routines.

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1		Day 1	Weight	Sets	Reps	Day 2	Weight	Sets	Reps	Day 3	Weight	Sets	Reps

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10	Week 1	Bench Press	Warm Up			Bench Press	Warm Up			Bench Press	Warm Up			Max	100
11		70%	70	2	8	75%	75	2	6	80%	80	2	4	Rounding	1
12		70%	70	1	AMAP	75%	75	1	AMAP	80%	80	1	AMAP
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14	Week 2	Bench Press	Warm Up			Bench Press	Warm Up			Bench Press	Warm Up
15		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	If you got 6 or fewer reps on your AMAP set, then stick with the same weight from the prior week. If you got 7 or 8 reps, increase by 5 pounds. If you got 9 or 10 reps, increase by 10 pounds. If you got more than 10 reps, increase by 15 pounds.		2	6	If you got 4 or fewer reps on your AMAP set, then stick with the same weight from the prior week. If you got 5 or 6 reps, increase by 5 pounds. If you got 7 or 8 reps, increase by 10 pounds. If you got more than 8 reps, increase by 15 pounds.		2	4
16				1	AMAP			1	AMAP			1	AMAP
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	B	C	D	E	F	H	I	J	K	M	N
1		Day 1	Weight	Sets	Reps	Day 2	Weight	Sets	Reps

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10	Week 1	Deadlift (primary stance)	Warm Up			Deadlift (opposite stance)	Warm Up			Max	100
11		Work up to a heavy, but not max set of 5		1	5			2	6	Rounding	1
12			Same Weight	2	3	*you should have 2-3 solid reps in the tank at the end of each set
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14	Week 2	Deadlift (primary stance)	Warm Up			Deadlift (opposite stance)	Warm Up
15		5-10 pounds heavier than last week		1	5			3	6
16			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
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18	Week 3	Deadlift (primary stance)	Warm Up			Deadlift (opposite stance)	Warm Up
19		5-10 pounds heavier than last week		1	5			5	5
20			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
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22	Week 4	Deadlift (primary stance)	Warm Up			Deadlift (primary stance)	Warm Up
23		30% lighter than your top set of 5 from last week		4	3	New 1rm with no form deviations		1	1
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