Greg Nuckols Beginner Program
Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.
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.
PROGRAM OVERVIEW
- LevelBeginner
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Days Per Week3 days
- Time Per Workout60 minutes
VARIATION
- Program Length12 weeks
- Days Per Week3 days
- Recommended DaysMon, Wed, Fri
- Variation Description
- Focus on getting stronger, but you'll gain muscle too
- Higher weights and lower reps
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