314 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.
Gun N.
Man, 593 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Thanks
Sheridan N.
Woman, 325 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Loved this program! Thanks!!
TheStressBus
Woman, 273 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Love this program! I’ve never been to a gym and this made it easy to break down what the machines are and feel less intimidated. Very friendly to beginners, especially in targeting different upper arm groups. 10/10 would recommend to someone who’s just starting the gym. I was able to gain about 30lbs in strength
Jacopo Noli
Man, 333 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Very good beginner program, perfect if you have 60 minutes or so. I preferred this one versus the other beginners program I tried.
J J.
Man, 269 weeks complete
As expected strength gains
As expected muscle gains
I am using this program as a complete and first time beginner. This is great to get into the habit of training and it's really fun. The alternatives offered are super great. I'm seeing some first results as well. If you are a first timer as well, grab a trainer at the gym, ask them to show you the exercises in this program and just do the program. This is awesome to just go do it and go after it. What a great start into this new hobby of mine. Yay
Man, 29
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program for beginners. Doesn’t overvimplivate anything, yet stays effective. Remember to watch the weekly videos and keep them in mind.
Anna F.
Woman, 317 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I got good muscle and strength gain in spite of being not completely consistent, occasionally only doing it twice a week. I did feel like it wasn’t enough some days, usually added 2-3 additional exercises.
Man, 38
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great starter program with good variety so I didn’t get bored.
Chad H.
Man, 347 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Need to add in cardio and have a machine option for every exercise to have it easy for beginners
Reese K.
Man, 225 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Please just write all my programs. Easy to follow and swap lifts for stuff I didn’t have