Noob Gains

Unlock your potential with "Noob Gains," a dynamic 1-week program designed for beginners eager to build strength and confidence. Comprising three focused sessions per week, you'll engage in essential movements like squats, push-ups, and pull-ups, utilizing a full gym setup to maximize your results. Each workout targets key muscle groups, ensuring a balanced approach to fitness. Get ready to lay the foundation for your lifting journey and watch your gains soar!

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Week 1

Squat (Barbell)

Deficit Push Up

Glute-Ham Raise

Wood Chop

Dip (Bodyweight)

Squats 

Pull-Up (Band)

Pendlay Row

Bicep Curl (Dumbbell)

Face Pull

Ring Row

Push & Back

Bench Press (Dumbbell)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Pec Fly (Dumbbell)

Lateral Raise (Cable)

Chest & Shoulders 

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