**Mike Nolan Training** is a dynamic 4-week program designed to elevate your strength and conditioning through a structured 5-day weekly routine. Focused on compound lifts like the Bench Press, Squat, and Bent Over Row, this program emphasizes high-intensity sets to challenge your limits and build muscle effectively. With a blend of barbell and dumbbell exercises, you'll engage multiple muscle groups, ensuring balanced development. Get ready to push your boundaries and transform your fitness journey in just one month!

Become a sick cunt and fuck cops!

Weights should stay the same for the 4 weeks. This is a long-term style of training, make the light weights feel heavy. Each rep should be PERFECT!

Feel free to add accessory movements. 

Mike Nolan Training

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bent Over Row (Barbell)

Squat (Barbell)

Overhead Press (Barbell)

Front Squat (Barbell)

Seated Overhead Press (Dumbbell)

Deadlift (Barbell)

Pull-Up (Bodyweight)

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