Greg Nuckols Beginner Program

by Greg Nuckols

8,776 athletes joined

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

4.22

(239 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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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(239 ratings)

Only ratings with written feedback are displayed here.

4.22 / 5

Herdita S.Age 33, Man

3 hours ago

3 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Okee, great for me

WilAge 20, Man

4 days ago

4 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

I gave it three stars because it says okay. I have been using it for four months, but I can't do it three times weekly because the DOMS is hurting so much. I don't know if it's because the weight I lift is too intense, but even with inconsistent frequency like two or four times a month, I have seen linear progression. It is a good program. I am stronger than when I first started. For example, I couldn't bench press before, but now I can bench press 40 kg for 11 reps. My deadlift has improved from 80 kg to 95 kg in four months. However, I have only completed 5 weeks and 2 days of the program because the DOMS is hurting a lot. I tried to train while experiencing DOMS, and I could only lift 30 lbs on the lat pulldown and couldn't go over 100 lbs. It was not good at all, and I was exhausted. That's why I can't do it three times weekly. Thank you for this program. I believe this issue is with my body, but I gave it three stars because it asked about my progression. I would say okay = 3 stars, but I want to give it 5 stars to appreciate this program. However, after four months, I am so exhausted. If someone asks me to recommend it, I would say yes. I believe this program is for someone who has the endurance, but not me. Kinda sad. Thanks so much once again.

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