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Greg Nuckols Beginner Program

by Greg Nuckols
7,033 athletes joined

Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.

4.28
(196 ratings)

PROGRAM DESCRIPTION

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.

PROGRAM OVERVIEW

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    60 minutes

VARIATION

Variation 1
Variation 2
Strength
  • Program Length
    12 weeks
  • Days Per Week
    3 days
  • Recommended Days
    Mon, Wed, Fri
  • Variation Description
    • Focus on getting stronger, but you'll gain muscle too
    • Higher weights and lower reps
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Seated Row (Machine)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Leg Press
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Hammer Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Lat Pulldown
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Deadlift (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Lunge (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Russian Twist (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Bent Over Row (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Squat (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Tricep Extension (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3-5 reps
5-8 reps
8-10 reps
2
Pull-Up (Assisted)
1
1
1
3-5 reps
5-8 reps
8-10 reps
3
Good Morning
1
1
1
3-5 reps
5-8 reps
8-10 reps
4
Goblet Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Hanging Leg Raise
1
1
1
8-10 reps
10-12 reps
12-15 reps
WHAT PEOPLE ARE SAYING(196 ratings)
Only ratings with written feedback are displayed here.
4.28 / 5
David H.Man
4 days ago
5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I like that it really pushed me to actually track how much weight I’m lifting and holds me accountable by showing me if I got X amount for 5 last time, I need to go up.
abby hershbergerAge 25, Woman
10 days ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I’m a mom of 2 under 2 trying to prep for army basic and it is set up easy enough that I don’t need to think about it and have been making GREAT strength gains! 10/10 would recommend for beginners.
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