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Noble
by Connor Lyon
1 athletes joined
Program Description
Simple program to maintain strength when short on time.
Program Overview
Level
Novice
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 23, 2024 01:56
Last Edited
May 14, 2024 03:13
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
68%
70%
80%
90%
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Hammer Curl
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Tate Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Hex Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 2
1
Fixed Lateral Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Zottman Curls
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Shrugs (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 3
1
Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Crosshack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
External Rotations
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Bodyweight Skull Crushers
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Push-up Variations
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Waiter Curls
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 2
1
Fixed Lateral Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Drag Curls (Dumbbells)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Bent Over Row (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Cross-body Curls
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Incline Shrugs
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 3
1
Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Crosshack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
External Rotations
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
Day 1
1
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
2
Bench Dip
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
3
Incline Hex Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
4
Tate Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
8 Reps
50%
60%
70%
80%
90%