Noel 3 Day Plan

**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!

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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

Lunge (Dumbbell)

Hamstring Curl

Hip Abductor (Machine)

Tricep Pushdown (Cable)

Cable Crunch

Monday: Fullbody 1

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lat Pulldown

Incline Prone DB Y-Raise

Lying DB External Rotations

Wednesday: Upper

Hip Thrust (Barbell)

Leg Extension

Hip Adductor (Machine)

Incline Curl (Dumbbell)

Hanging Knee Raise

Friday: Fullbody 2

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