Greg Nuckols Beginner Program

by Greg Nuckols

10,175 athletes joined

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

4.21

(275 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(275 ratings)

Only ratings with written feedback are displayed here.

4.21 / 5

M13joaquin !Age 51, Man

a day ago

9 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

Great stuff !

Jordan C.Age 29, Non-binary

6 days ago

7 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Started this as a beginner with access to a college campus gym and very little strength training experience. I’ve since run it twice, with some modifications (eg. swapping dumbbell bench presses for chest press machines for safety without a spotter). Easy enough to keep it up three days a week, with enough variety between the four workouts in the rotation to keep it fun. In combination with a solid diet, I’ve gained more size and strength than I honestly expected, which is a huge plus.

Show All Reviews