Noble Gains

Unlock your potential with the Noble Gains program, a comprehensive 12-week journey designed for serious lifters. Comprising four days of targeted workouts each week, this program emphasizes upper and lower body strength with a focus on chest, biceps, shoulders, and quads. You'll engage in a variety of exercises, including barbell bench presses and weighted pull-ups, ensuring a balanced approach to muscle growth and endurance. Equip your garage gym and get ready to elevate your training—your gains await!

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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

Bench Press (Barbell)

Chest Fly (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

AD Press

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Overhead Extension (EZ Bar)

Wrist Curls

Upper A - Chest & Biceps Focus

High Bar Squat (Barbell)

Sissy Squat Weighted

Good Morning

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Standing Calf Raise

Ring Ab Rollout

Lower A - Quad Focus

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Behind The Neck Press

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

JM Press

Overhead Tricep Extension (Cable)

Upper B - Shoulder & Tri Focus

Walking Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Leg Curl

Lying Cable Row

Power Shrug

Hanging Leg Raise

Lateral Raise (Cable)

Lower B - Ham & Trap Focus

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