335 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.
Kelsey C.
Woman, 333 weeks complete
More than expected strength gains
More than expected muscle gains
Week 4 done! I have a lot more confidence at the gym.
Joe C.
Man3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I like to program. It allows for a lot of flexibility while swapping, adding, or deleting exercise.
noah T.
Man, 305 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
great program for knocking the rust off and prepping the body for more focused programs. after completing this, i’m going to start a PPL split.
Flaming Fist B.
Man, 468 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Excellent program to combine with another sport. I personally combined it with three boxing workouts a week and still achieved excellent gains, especially in strength. Highly recommended!
Jhuan Miguel
Man, 247 weeks complete
More than expected strength gains
As expected muscle gains
best for beginners!
Cody M.
Man12 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Got decent gains I recommend starting this program for beginners. Results: Bench 165 x 3 to 205x6, squat 225x5 to 315 x5, Deadlift 275x5 to 385x3, bent row 135x10 to 185x8, ohp 135x3 to 145x6, lay pull-down 165x4 to 195x7, cable row 150x6 to 195x6, good morning 135x8 to 165x12 (very easy), curl 30x11 to 40x12, tricep pull-down 120x12 to 140x15 (Max machine). Started body weight was 258lbs, ended 225lbs lost 33lbs n got lots muscle
Matthew
Man, 393 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program
Eric G.
Man, 563 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Nice program for a whole body workout
Clare M.
Woman, 539 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
1
Donal O'Riordan
Man, 548 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
After a hip operation it us after helping me recover and build muscle around my hip