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Greg Nuckols Beginner Program
6,329 athletes joined
Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.
4.30
(185 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.

PROGRAM OVERVIEW
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
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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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
WHAT PEOPLE ARE SAYING(185 ratings)
Only ratings with written feedback are displayed here.
4.30 / 5
Trey M.Age 33, Man
8 hours ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Being in my 30s and not having been in a gym since high school I needed an intro back to re-familiarize myself and get myself acclimated. While I can't do certain workout yet, such as pull-ups, this has been a pretty good routine so far. Only thing I've really added was more legwork and some cardio.
GipiMan
21 hours ago
3 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
First time following a proper split for the gym, quite good progress so far, first time I go this heavy as well. Maybe the isolation work or non main compound lifts would benefit from having a simple double progression instead of the reverse pyramid. Overall noticed size increase in arms, chest legs and lats, but keep in mind I never did isolation work before