196 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.
David H.
Man5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
I like that it really pushed me to actually track how much weight I’m lifting and holds me accountable by showing me if I got X amount for 5 last time, I need to go up.
abby hershberger
Woman, 255 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I’m a mom of 2 under 2 trying to prep for army basic and it is set up easy enough that I don’t need to think about it and have been making GREAT strength gains! 10/10 would recommend for beginners.
Mary Jovelle Santiago
Woman, 263 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Not enough replacements if the machine isn't available
Kiril B.
Man, 267 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
It's a good template, especially for a newbie that is just coming into the gym but the more I progressed I find that I needed more exercises in order to adequately stimulate the various muscle groups I'm training, especially since you're pretty much training full body on every workout. A criticism I have is particularly about deadlifts, deadlifts aren't really all that newbie friendly nor prone to muscle growth but that's just my opinion, I just don't really like deadlifts. What I really liked is how modular this program is with at least 2 alternatives for every exercise so big W on the trainer for that.
Annabel L
Non-binary, 2612 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Really great, started very nervous to go to the gym and thinking I would be too weak to start but it’s been really easy to commit to and I’m really happy with my progress so far.
rovan
Man, 303 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I'd recommend the problem to anyone looking for a compact full body workout
Man, 40
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Got to get it done. This is the program for you.
Anonymous
Man3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Good place to start weight training on a formal basis. I used to do self programmed sets earlier but the expert training regime definitely works better, and takes less sets and therefore less time to achieve the same amount of hypertrophy !!
JackedRN
Man, 503 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Added traps and calves. Have done multiple programs from Greg. He is a wizard.
Maarten D.
Man, 357 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Love the fokus on compound movements, and that the Leg exercises are spread out on all workouts so that you don't have a tiring leg day but still gain strong legs.