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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
    Jun 18, 2025 10:08

Summary

Embark on a transformative 4-week journey with the Noble workout program, designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a variety of targeted exercises, including dumbbell bench presses, lat pulldowns, and tricep pushdowns, all aimed at sculpting your upper body. Each session is structured to progressively challenge your muscles, ensuring continuous growth and improvement. Get ready to build strength, enhance your physique, and unlock your full potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Incline Chest Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Skull Crusher
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Chest Press (Machine)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
68%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Tate Press
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Hex Press
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Tricep Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Chest Press (Machine)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Chest Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Bodyweight Skull Crushers
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Push-up Variations
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Bench Dip
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Incline Hex Press
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Tate Press
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Chest Press (Machine)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Hammer Curl
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Pullover (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Incline Curl (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Barbell Row
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fixed Lateral Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Zottman Curls
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Single Arm Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Chin-Up (Weighted)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Shrugs (Barbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Bicep Curl (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Seated Row (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Waiter Curls
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Pull-Up (Bodyweight)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fixed Lateral Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Drag Curls (Dumbbells)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Bent Over Row (Kettlebell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Cross-body Curls
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Incline Shrugs
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Military Press (Barbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Leg Press
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Shoulder Press (Machine)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Front Raise
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Crosshack Squat
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
External Rotations
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Leg Press
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
Leg Press
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Shoulder Press (Machine)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
2
Front Raise
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
3
Crosshack Squat
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
4
External Rotations
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
5
Leg Press
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
8 reps
50%
60%
70%
80%
90%
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%