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273 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.

4.21 / 5

Kohl Boge

Man, 24
3 days ago

3 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Getting back into it, this is great for people who are busy and/ or struggle with consistency. First time doing a full body workout program and I’m happy. Been doing it for 5 weeks and most workouts I’ve been able to bump up my starting weight by 5 pounds (keep in mind I’m regaining lost muscle mass and memory)

James B.

Man, 40
5 days ago

3 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

No modifications

Only a couple of weeks in, so between finding my baseline weights and getting stronger, the weekly increases are big, but explainable. Started lighter than I could have to help prevent injury and work on form and range of motion, but now hitting failure before the max reaps and it's feeling really good.

Chris Martin

Man, 41
8 days ago

11 weeks complete

1 year of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

This is the first lifting program I've ever done and the first time I've ever lifted weights. I got great results and everything was easy to follow along with. Highly recommend this as a beginners program.

John B.

Man, 40
9 days ago

11 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

This gave me accountability as on my own i would slack or just do what I wanted to do.. i would recommend it to anyone to try even if ur just starting. I gained alot but also ha nt been to the gym for a while before this so Gains where quick.

Man, 27
17 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Not too long in the gym. Great for worker who finish work late

Ricardo Patrocínio

Man, 35
24 days ago

9 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great beginner program

Mike E.

Man, 57
a month ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I love to follow along workouts Takes my mind out of it

Man, 30
a month ago

3 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

No modifications

Great program for people with limited time who want maximum results

Matthew P.

Man, 42
a month ago

5 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

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, 24
2 months ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Enjoy full body - moreso my lack of consistency with gym and diet for not achieving desired results. Despite this made gains