Greg Nuckols Beginner Program
by Greg Nuckols
6,472 athletes joined
Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.
4.30
(187 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
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
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
WHAT PEOPLE ARE SAYING(187 ratings)
Only ratings with written feedback are displayed here.
4.30 / 5
Megan WoodAge 35, Woman
a day ago
This is great!!
Zakaria T.Man
4 days ago
6 weeks into the program and it’s been doing me better than any other program. Saw my lats for the first time and my chest looks larger even though I have been running this program on a 1000 calories deficit cut