Gymscore · Program guide
Greg Nuckols Beginner: A Guide to the Gymscore Template
This Gymscore template combines three full-body sessions with rep ranges and a later increase in volume. Its structure gives the main lifts repeated practice while leaving room for rows, raises and other assistance exercises.
Who this template suits
A beginner who wants full-body sessions with more exercise variety than a minimal three-lift routine.
When to choose another option
You specifically want one of the original Stronger by Science spreadsheets; this saved plan has not been verified as an exact edition of those programs.
Template length
12 weeks
Three weekly sessions span a 12-week plan. Weeks 1–6 form the foundation phase; weeks 7–12 use the increased-volume phase stored in Gymscore.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
Three weekly sessions span a 12-week plan. Weeks 1–6 form the foundation phase; weeks 7–12 use the increased-volume phase stored in Gymscore.
| Program | Exercise |
|---|---|
| Day 1 — Squat Focus | Barbell Back Squat, Bench Press, Barbell Row, Dumbbell Lateral Raise, Barbell Curl |
| Day 2 — Deadlift Focus | Barbell Deadlift, Overhead Press, Pull-ups, Face Pull, Tricep Pushdown |
| Day 3 — Squat/Bench Variation | Front Squat, Close-Grip Bench Press, Cable Row, Dumbbell Romanian Deadlift, Hammer Curl |
How to track and progress
The saved main-lift rules work through a rep range before increasing load. Record all sets, because one set at the top of the range does not establish that the whole exercise meets its target.
The later phase changes the workload. When reviewing progress across the midpoint, compare both the prescribed sets and the completed reps rather than treating a different session structure as an automatic improvement or decline.
Common mistakes
Assuming the name identifies a specific original spreadsheet
Check the exact version you intend to follow. This is the Gymscore adaptation, not a verified copy of the creator’s program bundle.
Adding load after one strong set
Use the full exercise record when applying rep-range progression.
Overlooking the phase change
Review the later phase before starting it so added sets fit your session time.
Questions answered
How many phases are saved?
Two: a six-week foundation phase followed by six weeks of increased volume.
Does it progress by reps or weight?
The saved rules increase reps within a range first, then increase weight once the prescribed sets reach the upper target.
Is this the Stronger by Science program bundle?
No. The creator’s separate program bundle has its own structures and instructions. This guide covers only the template currently stored in Gymscore.