Greg Nuckols Beginner Program
by Greg Nuckols
5,620 athletes joined
Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.
4.33
(796 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
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
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 1
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
Day 1
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 1
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 1
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
Day 1
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 1
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 1
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
Day 1
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 2
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 2
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 2
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
Day 2
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 2
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 2
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 2
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
Day 2
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 2
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 2
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 2
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
Day 2
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 3
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 3
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 3
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 3
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
Day 3
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 3
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 3
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 3
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
Day 3
1
Bench Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Seated Row (Machine)
1
1
1
3-5
5-8
8-10
3
Leg Press
1
1
1
3-5
5-8
8-10
4
Hammer Curl
1
1
1
8-10
10-12
12-15
5
Tricep Pushdown (Cable)
1
1
1
8-10
10-12
12-15
Day 3
1
Seated Shoulder Press (Dumbbell)
1
1
1
3-5
5-8
8-10
2
Lat Pulldown
1
1
1
3-5
5-8
8-10
3
Deadlift (Barbell)
1
1
1
3-5
5-8
8-10
4
Lunge (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Russian Twist (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 3
1
Bench Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Bent Over Row (Barbell)
1
1
1
3-5
5-8
8-10
3
Squat (Barbell)
1
1
1
3-5
5-8
8-10
4
Bicep Curl (Dumbbell)
1
1
1
8-10
10-12
12-15
5
Tricep Extension (Dumbbell)
1
1
1
8-10
10-12
12-15
Day 3
1
Overhead Press (Barbell)
1
1
1
3-5
5-8
8-10
2
Pull-Up (Assisted)
1
1
1
3-5
5-8
8-10
3
Good Morning
1
1
1
3-5
5-8
8-10
4
Goblet Squat
1
1
1
8-10
10-12
12-15
5
Hanging Leg Raise
1
1
1
8-10
10-12
12-15
What People Are Saying(796 ratings)
Only ratings with written feedback are displayed here.
4.33/ 5
John W.Age 42, Man
a day ago
Wanted to try a full body program while cutting. The reverse pyramid style of reps was new to me and I enjoy it. I have also seen good strength increases. Sometimes you got to get back to the basics. Simple exercises, full body, 3 days a week. The progression of weight and rep is extremely easy to follow. Great program for someone new or a reset for an old head like me.
Martin RodriguezAge 35, Man
3 days ago
The last time I seriously lifted weights was about 15 years ago. I think the program is awesome for beginners. Before I started this program I built a small garage gym and was using it for about 5 weeks before starting this program. In the 3 weeks or so since starting I’ve made more gains that the 5 previous weeks. It’s been a good ride. I think if you’re an experienced lifter you might want to skip this one and go to an intermediate program instead.
The only 2 complaint I sorta have is more on me than the program itself. I’ve had to modify a few exercises since I don’t have some gym equipment at home. The second complaint is there’s like 1 day where I usually add some other exercises since it feels light and pretty short.
If you’re coming back after a long layoff I think it’s a great place to start. Expect around 1 - 1 1/2 hour sessions with good stretching and proper warm ups. Good luck in your journeys!