Program Description
**Noel 3 Day Plan** is an 18-week program designed to maximize your strength and conditioning in just three days a week. With 54 training sessions, this program strategically targets all major muscle groups through a balanced mix of compound and isolation exercises, ensuring comprehensive development. Each workout includes a variety of movements, from dumbbell lunges to barbell hip thrusts, tailored for both beginners and seasoned lifters. Stay committed, and watch your strength and endurance soar!
Program Overview
- LevelBeginner
- GoalMuscle
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedApr 08, 2026 09:20
- Last EditedApr 08, 2026 01:20
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.4%
Abs
10.4%
Quadriceps
8.3%
Hamstrings
8.3%
Triceps
8.3%
Chest
8.3%
Other
8.3%
Adductors
6.3%
Front Delts
6.3%
Biceps
6.3%
Lower Back
4.2%
Abductors
4.2%
Lats
4.2%
Upper Back
4.2%
Forearms
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Hamstring Curl
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Prone DB Y-Raise
3
8-12 reps
-
5
Lying DB External Rotations
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Knee Raise
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lunge (Dumbbell)3 Sets
8-12 Reps
-
2
Hamstring Curl3 Sets
8-12 Reps
-
3
Hip Abductor (Machine)3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Cable Crunch3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
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2
Chest Fly (Machine)3 Sets
8-12 Reps
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3
Lat Pulldown3 Sets
8-12 Reps
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4
Incline Prone DB Y-Raise3 Sets
8-12 Reps
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5
Lying DB External Rotations3 Sets
10-15 Reps
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Day 3
1
Hip Thrust (Barbell)3 Sets
8-12 Reps
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2
Leg Extension3 Sets
8-12 Reps
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3
Hip Adductor (Machine)3 Sets
8-12 Reps
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4
Incline Curl (Dumbbell)3 Sets
8-12 Reps
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5
Hanging Knee Raise3 Sets
8-12 Reps
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