254 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.
Andreas
Man, 263 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Easy to get started with it, only thing I'd change is stuff that might be too difficult for a beginner or where you have a injury, but boost camp makes tweaking exercises a non issue!
Taylor Horne
Man, 435 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program for beginners. Easy to mod for optimum comfort and abilities. Highly recommended. The videos are great too!
Robert G.
Man, 443 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great beginner program it has helped me build the big lifts from the ground up.
Finn P.
Man, 147 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Awsome!!!
William L.
Man, 4212 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I haven’t lifted in over a decade so I used this program to get back into the swing and it was perfect. The workouts only take about 35-45 mins, you don’t have to have prior knowledge to do them, and my results were great. All of my muscles have grown and even my wife complimented me on my strength and looks. An excellent starter. I wish there was a part 2!
Austin Perry
Man, 305 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Helped keep a habit of going to the gym and getting comfortable with going, different machines, and steadily increasing weights. Id say gains were nothing visibly noticeable by others but to me i can see the increases in weights and mentally feel pretty good.
George D.
Man, 459 weeks complete
More than expected strength gains
More than expected muscle gains
Great program for those getting started. The setup and frequency worked very well. By the end I was adding another day per week, but maintaining the program. Highly recommend
Stéphan Z.
Man, 433 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Nice program! I was afraid at start to put some weight but it is more fun when you do, try and adjust!
Tyreese R.
Man, 233 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
I didn’t know what to expect when I started the program, but so far it’s been really great. It’s introducing me to weight lifting without being daunting and I can already feel a difference in my strength. I think this is a good program for beginners like myself
Nicolas C.
Man3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
First time on a reverse pyramid , good pump !