305 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.
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
Depp
Man, 233 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Pretty good. Perfect for someone after long break or someone that feel >4 days workout is too much because limited time
Luiza R.
Woman, 173 weeks complete
As expected strength gains
As expected muscle gains
It’s great. I’m a begginer and this plan is great. Went from 7kg to 9kg in weighted russian twists, and just overall feel stronger.
mars N.
Man, 259 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
disclaimer: as someone beginner, I have very low strength, bad form and motor skill/ co-ordination issues so this makes a lot of lifts challenging for me that would have been easier for others. this is a review based on someone with dyspraxia so otherwise feel free to disregard if you are able bodied since I think this exercise is well catered towards those who can progress well. This review is based on my experiences. I didn't think it was very beginner friendly. it already assumes you should have the foundations of mind muscle connection and perfect form - both that I don't. it doesn't go into deeper detail how to get better form and some exercises such as hanging leg raise and good mornings feel far far too complicated. I didn't enjoy myself and did not see any progress from when I started to now. Will continue until the end but I don't think anything will change. I think it's an issue on me, rather the programme.
Eric S.
Man, 397 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
The program is great and well balanced, I had results as expected!
Rachel G.
Woman, 377 weeks complete
4 years of prior experience
Less than expected strength gains
Less than expected muscle gains
I didn’t realize this was basically whole body 3x/week. I’m not used to not having splits, i felt like nothing ever actually got worked to failure before we moved on to the next muscle
Rose W.
Woman, 245 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Awesome program. I feel stronger and leaner. Will definitely run this program again once I finish.
Woman, 32
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
I would recommend this training, I’d run it back too!
Vladislavs S.
Man, 193 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
At some days more biceps and back pls and it'll be perfect
Man, 32
12 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Awesome program. As a beginner it really helped me develop the mind-muscle connection. I would recommend anyone who is starting out to give this a try.