Transform your strength with Noelan’s 4-week program, designed for those ready to push their limits every day of the week. This comprehensive plan combines barbell, dumbbell, and cable exercises to target all major muscle groups, ensuring balanced development and increased power. With a focus on compound lifts like the bench press and squats, you'll build raw strength while honing your technique. Get ready to elevate your fitness game and achieve your goals with this intense, full-gym regimen!

Noelan’s strength program

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Lying Tricep Extension (Barbell)

Squat (Barbell)

Deadlift (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Seated Calf Raise

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Tricep Extension (Barbell)

Skull Crusher (Barbell)

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