268 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.
Ricardo Patrocínio
Man, 359 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great beginner program
Mike E.
Man, 573 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I love to follow along workouts Takes my mind out of it
Man, 30
3 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Great program for people with limited time who want maximum results
Matthew P.
Man, 425 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Coming back from a long injury related hiatus this program is getting me back up to speed in a body holistic manner
Zak H.
Man, 243 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Enjoy full body - moreso my lack of consistency with gym and diet for not achieving desired results. Despite this made gains
Man, 32
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Pretty good.
Brittany B.
Woman, 353 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
I keep coming back to this one!
Lucifer Morningstar
Man3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Need calf exercises
Charles B.
Man, 393 weeks complete
More than expected strength gains
More than expected muscle gains
Easy to follow
Samuele Grandi
Man, 283 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
The first weeks starts to learn your working weight Start with less and go up if you don't feel the muscle work Don't egolift!