Noemi program

**Noemi Program** is an 8-week muscle sculpting journey designed for intermediate lifters looking to elevate their training. With 24 sessions packed into just two months, each 90-minute workout targets key muscle groups through a variety of exercises, including barbell squats, leg extensions, and cable kickbacks. This program emphasizes strength and aesthetics, ensuring you build lean muscle while enhancing your physique. Equip yourself with access to a full gym and get ready to transform your body!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Extension

Squat (Barbell)

Romanian Deadlift (Barbell)

Single-Leg Leg Curl

Standing Calf Raise

Lat Pulldown

Single Arm Row (Cable)

Lateral Raise (Dumbbell)

Leg Press

Walking Lunge

Glute Kickback (Cable)

Pullover (Dumbbell)

Bench Press (Dumbbell)

Upright Row (Cable)

Alternating Dumbbell Curl

Incline Tricep Extension (Dumbbell)

Good Morning

Bulgarian Split Squat (Dumbbell)

Pull Through (Cable)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Upright Row (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

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