287 reviews for 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.
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.
Man, 23
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Bom plano de treino para começar
Martyn A.
Man, 383 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Love it so far. I’m not a pro so it keeps me on track
Josh C.
Man, 3412 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I started this program to aid in injury recovery, and I found myself enjoying just about all of it. After suffering a herniated disc in my lower back I never expected to be able to do 100lb good mornings, let alone a bare bar. I did the hypertrophy variant for fun and while I expected some gains out of being a complete novice, but I didn’t expect them to be as significant. The exercises are varied so I started feeling confident in knowing what I liked more and what I preferred switching out. If there’s any downside, it’s that being a full body program I felt like I was a bit all over the place physically at the gym. The 4 day u/l split I’m moving on to seems to have a better flow, but that’s yet to be seen. Regardless, I had a lot of fun completing this program and would recommend it to any novice like myself. It made going to the gym a real treat!
P D.
Woman, 355 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great for beginners, many different exercises to learn, choose from and swap. Isn't getting boring any time soon! Nice balance between muscle groups and results you can feel!
Jose O.
Man, 263 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Solid! just started going to the gym
Brenden M.
Man, 229 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Not as focused on core as I’d like, but overall still great
Mitch S.
Man3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Good full body program. I like the rep vs weight steps.
Christopher F.
Man, 383 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Good so far. Haven't been consistent with 3x per week due to work, which has slowed, but not hampered, progress.
William S.
Man, 483 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Simple
Kai
Man, 213 weeks complete
As expected strength gains
As expected muscle gains
Great for someone with minimal lifting experience going before or after work