Greg Nuckols Beginner Program
4.42 (120 reviews)
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.
For more details and FAQs on this program, please see the Detailed Program Guide.
Program Overview
| Coach | Greg Nuckols  |
| Level | Beginner |
| Equipment | Full Gym |
| Time Per Workout | 60 minutes |
| Days Per Week | 3 days |
| Program Length | 12 weeks |
Start the program
on Boostcamp for free
on Boostcamp for free
Variation 1
Variation 2
Strength
Program Length
12 weeks
Days Per Week
3 days
Default Days
Mon, Wed, Fri
Variation Description
- Focus on getting stronger, but you'll gain muscle too
- Higher weights and lower reps
Week 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 4
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 5
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 6
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 7
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 8
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 9
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 10
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 11
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bent Over Row (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Squat (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Bicep Curl (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Extension (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Week 12
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Seated Shoulder Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lat Pulldown | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Deadlift (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Lunge (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Russian Twist (Dumbbell) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Dumbbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Seated Row (Machine) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Leg Press | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Hammer Curl | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Tricep Pushdown (Cable) | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Overhead Press (Barbell) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Pull-Up (Assisted) | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Good Morning | 1 | 3-5 | - |
| 1 | 5-8 | - | |
| 1 | 8-10 | - | |
| Goblet Squat | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - | |
| Hanging Leg Raise | 1 | 8-10 | - |
| 1 | 10-12 | - | |
| 1 | 12-15 | - |
What People Are Saying
4.4/5
Abdullah A.Man, 33
4 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I like the app and the program, how monitoring everything and know where your weaknesses are.
Thank you
21 hours ago
Balandis M.Man, 30
4 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Perfect programm thanks
a day ago
GastonMan, 39
6 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
6' 1 ... ~175lbs ... 39 y.o. Male
Most exercises are great for an older gym newbie. Good Mornings are a struggle to find good technique and end up with a sore back doing them, but no sharp pain. Everything else worked well. No clue on any gains, can't tell fat from muscle weight gain. Diet still needs work.
3 days ago
Rocco D.Man, 21
4 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
I am only four weeks into the program, so I didnt notice muscle gains. I did notice strenght gains but that may be because of the necessary progression of the program. All in all, I am really enjoying it, it is an excellent program for beginners.
4 days ago
LimMan, 31
8 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Serious newbie gains on this one! I gained 7kg in 7 weeks.
4 days ago
Rafael Y.Man, 31
4 weeks complete
As expected muscle gains
None modifications
Works well and easy to follow. One drawback is that you'll keep switching plates with every set!
20 days ago
MikeJulietMan, 33
4 weeks complete
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program. Highly recommend.
22 days ago
OMan, 20
6 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Quite nice programs, added weight to all compound movements and built muscle. Great program to stop fuckarounditis and get back on the track. However due lack of frequent big 3 movements I’m switching to a program.
24 days ago
Mario F.Man, 32
4 weeks complete
No modifications
IM NOT READY FOR A REVIEW, BUT THE PROGRAM SEEMS OK SO FAR
a month ago
Sfarlea G.Man, 23
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
The program has been getting me back in shape great so far. The only changes i made were to switch out good mornings, because it does not reward a lot of benefits to my body composition, and assisted pulls-ups becaude my gym does not have the required machine. 10/10 program, very solid for beginners or returning people such as I was.
a month ago
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.