Greg Nuckols Beginner Program
Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.
Overview
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.
Who it's for
Reviews
Very good program, i went from a 4'11 loser to a 7'7 Olympian 💪 💪. But in all seriousness very good program if you are just starting out.
Very good all over body workout - the core exercises have improved considerably
So easy that in a bad day you can still complete the sets. Minimal effort. Takes very little time.
I literally hadn't been in a gym for more than 30 years, this program got me re-familiarized with what it meant to go! Just the right excersises to re-engage my muscles and then challenge them after. Six weeks in and I feel 25 years younger and look better than I have in 30. Highly recommend for a beginner or someone like myself that has spent a long time away from the gym.
Variations
12 weeks · 3 days/wk
- Focus on getting stronger, but you'll gain muscle too
- Higher weights and lower reps
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 2 | Bent Over Row (Barbell) | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 3 | Squat (Barbell) | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 4 | Bicep Curl (Dumbbell) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps | ||
| 5 | Tricep Extension (Dumbbell) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 2 | Lat Pulldown | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 3 | Deadlift (Barbell) | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 4 | Lunge (Dumbbell) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps | ||
| 5 | Russian Twist (Dumbbell) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 2 | Seated Row (Machine) | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 3 | Leg Press | 1 | 3–5 reps |
| 1 | 5–8 reps | ||
| 1 | 8–10 reps | ||
| 4 | Hammer Curl | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps | ||
| 5 | Tricep Pushdown (Cable) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Greg Nuckols Beginner Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Greg Nuckols Beginner Program is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Greg Nuckols Beginner Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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