Greg Nuckols Beginner Program
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.
Coach | Greg Nuckols |
Level | Beginner |
Equipment | Full Gym |
Time Per Workout | 60 minutes |
Days Per Week | 3 days |
Program Length | 12 weeks |
- Focus on getting stronger, but you'll gain muscle too
- Higher weights and lower reps
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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 | - |
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.