212 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.
Lauren Bagley
Woman, 357 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good starter workout, by the end of it, i could definitely feel myself outgrowing it and getting prepped for something harder and more difficult! Which is perfect for getting beginners to keep striving forward.
Rick V
Man, 2811 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Easy and fast
Mic C.
Man, 303 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Very easy to follow. Good for beginners. Would be better if the exercises have alternatives in case the machine or equipment is not available
Arsenio C.
Man, 283 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Like the alternative exercises available if one doesn’t work out. Also enjoy how there is a tutorial on how to do the workout. Would recommend to any beginners
Tereen Catchpole
Woman, 313 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I love dead lifts! 💪🏻
James L.
Man3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great for a base plan and certain fundamentals
Vipin A.
Man, 423 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Excellent program for beginners. Start with this, get in the rhythm, and then graduate to another program. For those with lifting experience, this program is sub-optimal.
Man, 21
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
It is alright for the people who just start
Raecheal P.
Woman, 313 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Just a few different options for if you can’t do things
Hashem A.
Man, 493 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Pls add at least one replacement exercise in case the equipment is not available.