228 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.
Cris D.
Man, 3412 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I hadn’t meaningfully hit the weight room since college and wanted to get back in, but was hesitant. This program was a great guide to reintroduce me to the gym and do my best to compete against myself. I started noticing positive changes in my body pretty quickly and am very happy with the results. Great program for beginners or anyone that has been away from the weight room a long time like me and build back your confidence!
Grey H.
Man3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
It is a good program, I think I am not eating enough protein so not seeing big gains.
Anthony Bures
Man, 525 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Awesome program to get back into working out. I doubled it up and worked out 6 times a week so did 2 weeks per week and finished in 1/2 time
T
Woman, 255 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
I’ve definitely gotten much stronger, I couldn’t lift a 20kg plate when I started and now I can lift it with one hand no problem.
Robert C.
Man, 373 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Great starter program or for those in off season prep or doing an external hybrid program
Ann D.
Woman, 459 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I chose this program as a reprieve from consistent Olympic weightlifting. I needed something simple, effective and efficient. This fit the bill perfectly.
Ayaan
Man, 185 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
very good for beginners; i'm pretty weak so decided to get this app and try the program after seeing it on reddit. overall feel much better and learned a lot of the basics thanks to it which hopefully translates to good gains in the future. would recommend if you are new to the gym
Jason Smith
Man7 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Skipped a disc while on this program. I think it was the good mornings. Gains were hard to measure, most results came from pushing harder
Pekko K.
Man, 295 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Ive liked so far, some exercise maybe not the best in my option but overall pretty good. I probably would have liked to have the big 3 (bench, deadlift and squat) in a more prominent role because I feel those are useful for just life and the activities I do
Bashie
Woman, 393 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Love it!