Greg Nuckols Beginner Program

Written by Greg Nuckols

Published on Oct 18, 2023

10,705 athletes joined

Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.

4.20

(293 ratings)

PROGRAM DESCRIPTION

This free 12-week program by Greg Nuckols is designed for the beginner looking to make significant gains in whole body muscle or strength using barbells, dumbbells, and machines. This program is great for beginners and those who have worked out in the past but without making much progress.

This program requires barbells and dumbbells, but has alternatives if you do not have these equipment. The exercises are fully customizable for users to achieve their goals of either hypertrophy (muscle) or strength.

Progression Instructions

Within each rep range, you’ll stick with the same weight and aim to perform more reps each week until you’ve mastered the weight. For example, if you’re training in the 5-8 rep range, you’ll use the same weight until you can perform 9 reps. In the next workout, the weight will be heavier, but you should be confident that you can still lift it for at least 5 reps. You’ll stick with the new weight until you can perform at least 9 reps again, at which point the weights will increase again.

For more details and FAQs on this program, please see the Detailed Program Guide.

Level
Beginner
Goal
Muscle & Sculpting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
3 days
Time Per Workout
60 minutes

VARIATION

Variation 1

Variation 2

Strength

Program Length
12 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Variation Description
- Focus on getting stronger, but you'll gain muscle too
- Higher weights and lower reps

Muscle Engagement

Front

Back

MuscleSets

Quadriceps

11.7%

Triceps

11.2%

Glutes

10.7%

Biceps

9.1%

Lats

9.1%

Hamstrings

9.1%

Upper Back

8.6%

Abs

7.6%

Front Delts

6.1%

Chest

5.1%

Middle Delts

5.1%

Lower Back

3.6%

Adductors

Forearms

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 1

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

Day 1

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 1

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 1

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

Day 1

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 1

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 1

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 1

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

Day 1

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 1

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 2

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 2

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 2

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

Day 2

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 2

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 2

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 2

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

Day 2

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 2

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 2

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 2

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

Day 2

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 3

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 3

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 3

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 3

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

Day 3

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 3

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 3

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 3

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

Day 3

Bench Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Seated Row (Machine)

3-5 reps

5-8 reps

8-10 reps

Leg Press

3-5 reps

5-8 reps

8-10 reps

Hammer Curl

8-10 reps

10-12 reps

12-15 reps

Tricep Pushdown (Cable)

8-10 reps

10-12 reps

12-15 reps

Day 3

Seated Shoulder Press (Dumbbell)

3-5 reps

5-8 reps

8-10 reps

Lat Pulldown

3-5 reps

5-8 reps

8-10 reps

Deadlift (Barbell)

3-5 reps

5-8 reps

8-10 reps

Lunge (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Russian Twist (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 3

Bench Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bent Over Row (Barbell)

3-5 reps

5-8 reps

8-10 reps

Squat (Barbell)

3-5 reps

5-8 reps

8-10 reps

Bicep Curl (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Tricep Extension (Dumbbell)

8-10 reps

10-12 reps

12-15 reps

Day 3

Overhead Press (Barbell)

3-5 reps

5-8 reps

8-10 reps

Pull-Up (Assisted)

3-5 reps

5-8 reps

8-10 reps

Good Morning

3-5 reps

5-8 reps

8-10 reps

Goblet Squat

8-10 reps

10-12 reps

12-15 reps

Hanging Leg Raise

8-10 reps

10-12 reps

12-15 reps

WHAT PEOPLE ARE SAYING(293 ratings)

Only ratings with written feedback are displayed here.

4.20 / 5

Deli T.Man

11 hours ago

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I'm back in the gym after a long break, and this program has been great for getting me back into a routine. The workouts consist of simple, basic movements that are easy to understand, but there is enough variety in the variations to keep things from getting boring. I like that although all the workouts are full body, each workout focuses on different muscles in turn, which makes it is possible to do two workouts in a row without a day off if something unexpected happens, because the muscles still have time to rest. This is a program with linear progression without deloads. So it's good for beginners and people returning to the gym after a long break, for those whose body has a large reserve for progress/newbie gains.

Miki J.Age 32, Non-Binary

8 days ago

3 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Motivating and great routine. My biggest kssue has always been to come back to the gym, a short and effective routine has made it mich easier to keep going. Looking forward to every session

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4.8 Stars with 10, 000+ Ratings

Greg Nuckols Beginner Program

PROGRAM DESCRIPTION

PROGRAM OVERVIEW

VARIATION