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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%