321 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.
deetaxit
Man3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I miss S by S.
Simon M.
Man, 463 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Excellent program , step by step , showing the exercise helps a lot .
James H.
Man, 293 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Changed one or two exercises , strength is sky rocketing however I've worked out in the past
Woman, 27
6 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
This is the longest streak that I’ve workout regularly. It’s a very doable 3-day program, it’s fun and contains different exercises, and the strength gains make workout very satisfying. Love that in different sets different weights are used. It’s way more fun than sticking to a weight for 3 sets then having to lower the reps. There are more opportunities to beat records!
Naresh Kumar A.
Man, 437 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This program has been an amazing experience for me as a true beginner. I started very light, and over the weeks I’ve seen consistent improvements in strength, confidence, and technique. The structure is simple, balanced, and easy to follow, even with a busy schedule. What I loved most is how the progression feels natural every week I was lifting a little more without feeling overwhelmed. My bench, squat, deadlift, and rows all improved steadily (gaining strength in the range of 10–20 lbs on most lifts). If you’re new to strength training or returning after a long break, I highly recommend this program. It builds a solid foundation, teaches proper movement patterns, and keeps you motivated because you can clearly see your progress from week to week. Great program for anyone with similar goals definitely worth it.
Terrance M
Man, 333 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Overall great program
Kevin K.
Man, 335 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program for gains at 3 lifts per week. Can be challenging with a limited home gym but with minor modifications could do almost everything
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