300 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.
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.
Man, 31
5 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Very approachable reintroduction to the weight room.
Rithik S.
Man, 244 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
could see some visible changes.. not sure I will continue till the end tho
Hiram O.
Man, 225 weeks complete
Less than expected strength gains
As expected muscle gains
I would definitely recommend to a friend because of how much it has helped me. Thank you very much
Anonymous
Man5 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
It’s okay. Though I don’t know how this guy expects newbies to do three sets of leg hanging raises
Deli T.
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I'm back in the gym after a long break, and this program has been great for getting me back into a routine. The workouts consist of simple, basic movements that are easy to understand, but there is enough variety in the variations to keep things from getting boring. I like that although all the workouts are full body, each workout focuses on different muscles in turn, which makes it is possible to do two workouts in a row without a day off if something unexpected happens, because the muscles still have time to rest. This is a program with linear progression without deloads. So it's good for beginners and people returning to the gym after a long break, for those whose body has a large reserve for progress/newbie gains.
Miki J.
Non-Binary, 323 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Motivating and great routine. My biggest kssue has always been to come back to the gym, a short and effective routine has made it mich easier to keep going. Looking forward to every session