Gymscore · Program schedule
Greg Nuckols Beginner Program: Program schedule
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.
Check out this program 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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- pull-up bar
- cable machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Weeks 1-6 — Foundation · weeks 1–6
Standard Week
Day 1 — Squat Focus · Squat / Bench / Rows
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5-8 | 2 min |
| Bench Press | 3 | 5-8 | 2 min |
| Barbell Row | 3 | 8-10 | 2 min |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
| Barbell Curl | 2 | 10-12 | 60s |
Day 2 — Deadlift Focus · Deadlift / OHP / Pull-ups
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 5 | 3 min |
| Overhead Press | 3 | 5-8 | 2 min |
| Pull-ups | 3 | 6-10 | 2 min |
| Face Pull | 3 | 15-20 | 60s |
| Tricep Pushdown | 2 | 10-12 | 60s |
Day 3 — Squat/Bench Variation · Front Squat / Close-Grip Bench / Rows
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 6-8 | 2 min |
| Close-Grip Bench Press | 3 | 6-8 | 2 min |
| Cable Row | 3 | 10-12 | 90s |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 90s |
| Hammer Curl | 2 | 10-12 | 60s |
2. Weeks 7-12 — Increased Volume · weeks 7–12
Standard Week
Day 1 — Squat Focus · Squat / Bench / Rows
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 5-8 | 2 min |
| Bench Press | 4 | 5-8 | 2 min |
| Barbell Row | 4 | 8-10 | 2 min |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
| Barbell Curl | 3 | 10-12 | 60s |
Day 2 — Deadlift Focus · Deadlift / OHP / Pull-ups
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 4 | 5 | 3 min |
| Overhead Press | 4 | 5-8 | 2 min |
| Pull-ups | 4 | 6-10 | 2 min |
| Face Pull | 3 | 15-20 | 60s |
| Tricep Pushdown | 3 | 10-12 | 60s |
Day 3 — Variation Day · Front Squat / Close-Grip Bench / Rows
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 6-8 | 2 min |
| Close-Grip Bench Press | 4 | 6-8 | 2 min |
| Cable Row | 4 | 10-12 | 90s |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 90s |
| Hammer Curl | 3 | 10-12 | 60s |
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.