Greg Nuckols Beginner Program

(359 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.

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
CoachGreg Nuckolsverified coach
LevelBeginner
GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length12 weeks
Start the program
on Boostcamp for free
phone_workout
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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
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Week 2
Day 1
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
Day 2
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Day 2
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
Day 3
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Day 3
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
Week 5
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Week 6
Day 1
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
Day 2
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Day 2
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
Day 3
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Day 3
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
Week 9
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Week 10
Day 1
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
Day 2
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Day 2
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
Day 3
ExerciseSetsReps
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
ExerciseSetsReps
Seated Shoulder Press (Dumbbell)1
3-5
1
5-8
1
8-10
Lat Pulldown1
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
ExerciseSetsReps
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 Press1
3-5
1
5-8
1
8-10
Hammer Curl1
8-10
1
10-12
1
12-15
Tricep Pushdown (Cable)1
8-10
1
10-12
1
12-15
Day 3
ExerciseSetsReps
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 Morning1
3-5
1
5-8
1
8-10
Goblet Squat1
8-10
1
10-12
1
12-15
Hanging Leg Raise1
8-10
1
10-12
1
12-15
What People Are Saying
4.0/ 5
Scott K.Man, 31
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Great overall strength workout.
2 days ago
Rusty S.Man, 34
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
After a 10 yr hiatus this has been an excellent program for me. Lifelong athlete with a long lazy stint thrown in there.
5 days ago