Day 1
Squat Volume
4 exercises
Squat
5 x 70% x 5
Quads
Paused Squat
3 x 60% x 6
Quads
Romanian Deadlift
4 x 6-10
Hamstrings
Ab Wheel
4 x 10-15
Core
Built-in training plan
Greg Nuckols 28 Programs (Squat 2x Intermediate)
An intermediate squat wave with volume and intensity days, percentage work, and RPE accessories before a test or reset. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 2
- Weeks
- 4
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Greg Nuckols 28 Programs (Squat 2x Intermediate) right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 2. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 2
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 2 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
An intermediate squat wave with volume and intensity days, percentage work, and RPE accessories before a test or reset.
Max lifts
Squat
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 2
- Weeks
- Planned weeks: 4
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
4
weeks
Week 1
Week 2
Week 3
Week 4
[Compare]
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[Relevant alternatives]
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These plans share some of this plan's schedule, goal, experience, or equipment profile.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Squat Intensity / Test
4 exercises
Squat
3 x 77.5% x 3 / 82.5% x 1+
Quads
Front Squat
3 x 62.5% x 5
Quads
Romanian Deadlift
4 x 6-10
Hamstrings
Ab Wheel
4 x 10-15
Core
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about Greg Nuckols 28 Programs (Squat 2x Intermediate)
Training days per week: 2. Check the day-by-day preview before you start.
Planned weeks: 4. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]