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Noahs Program

by Alfred P.
1 athletes joined

Program Description

Så Noah bliver alpha male

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 04, 2025 06:47
  • Last Edited
    Oct 20, 2025 12:28

Summary

Unlock your strength potential with Noah's Program, a dynamic 5-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a variety of exercises targeting your chest, back, shoulders, and arms, using both free weights and machines. Each workout is structured to enhance your muscle growth and improve your overall strength, with a focus on progressive overload. Get ready to push your limits and transform your physique in just over a month!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.7%
Upper Back
13.7%
Triceps
13%
Chest
10.8%
Front Delts
10.1%
Lats
9.4%
Middle Delts
8.7%
Quadriceps
5.4%
Hamstrings
4%
Rear Delts
3.6%
Forearms
2.2%
Glutes
2.2%
Calves
1.8%
Adductors
0.7%
Abs
0.4%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Chest Fly (Cable)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Seated Row (Machine)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Forarm Curls
3 Sets
12-15 Reps
-
8
Forarm Pull
3 Sets
10-14 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10-12 Reps
-
2
Leg Curl
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Leg Press
3 Sets
10-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
12-20 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Chest Fly (Cable)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Seated Row (Machine)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Forarm Curls
3 Sets
12-15 Reps
-
8
Forarm Pull
3 Sets
10-14 Reps
-