241 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.
Pallavi S.
Woman, 523 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Good for beginner
tstoddard208
Man, 403 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Be consistent and manage time wisely.
Herdita S.
Man, 333 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Okee, great for me
Wil
Man, 204 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
I gave it three stars because it says okay. I have been using it for four months, but I can't do it three times weekly because the DOMS is hurting so much. I don't know if it's because the weight I lift is too intense, but even with inconsistent frequency like two or four times a month, I have seen linear progression. It is a good program. I am stronger than when I first started. For example, I couldn't bench press before, but now I can bench press 40 kg for 11 reps. My deadlift has improved from 80 kg to 95 kg in four months. However, I have only completed 5 weeks and 2 days of the program because the DOMS is hurting a lot. I tried to train while experiencing DOMS, and I could only lift 30 lbs on the lat pulldown and couldn't go over 100 lbs. It was not good at all, and I was exhausted. That's why I can't do it three times weekly. Thank you for this program. I believe this issue is with my body, but I gave it three stars because it asked about my progression. I would say okay = 3 stars, but I want to give it 5 stars to appreciate this program. However, after four months, I am so exhausted. If someone asks me to recommend it, I would say yes. I believe this program is for someone who has the endurance, but not me. Kinda sad. Thanks so much once again.
Noah S.
Man, 137 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I have really enjoyed the options in the app and the wide variety of workouts.
David W.
Man, 385 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
I'm getting back into lifting after a shoulder surgery and resulting muscle loss. After trying a different program that was too much too fast, this program was a breath of fresh air. Nicely graduated, enough variation to not be boring, and simple enough to do in a garage gym. Great way to ease back into lifting.
Fahim S.
Man, 347 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Excellent beginner workout! I would recommend to anyone just starting out.
H Y.
Man, 305 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
The reverse pyramid structure.
Marta G.
Woman, 559 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This program has been great. I had to take a break from the gym and this has been a great way to get back into working out.
Will G.
Man3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Haven’t lifted in a year so decided to start with this program. Taking it slow to avoid injuries and also to work on stuff I have always sucked at like deadlifts. Aside from chicks lifting more than me I like this program so far.