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Project Noble 6
by Brently O.
6 athletes joined
Program Description
The purpose of this program is to make you into a absolute weapon, hence the name of the program. It will be a very brutal experience and is only for fairly experienced lifters I do No recommend to anyone that doesn’t have at least 2+ years of high level lifting. It will consist of SBD, Olympic lifts and lots of accessories. YOU WILL BE FATIGUED that is why the program is only 6 weeks.
Program Overview
Level
Intermediate, Novice
Goal
Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Feb 09, 2024 04:31
Last Edited
May 23, 2024 09:28
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Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
1 Set
3 Reps
2 Reps
1 Reps
@7
@8
@10
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@7
@7
@8
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Power Jerk
4 Sets
3 Reps
@7
3
Bench Press (Close Grip)
3 Sets
1 Set
12 Reps
10 Reps
@6
@6
4
Floor Press (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
8 Reps
@7
@7
@8
Day 3
1
Power Clean
3 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Hang Clean
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7
@8
@9
3
Box Jump
3 Sets
8 Reps
@7
4
Step-Up (Weighted)
3 Sets
10 Reps
5
Glute-Ham Raise
2 Sets
1 Set
1 Set
10 Reps
12 Reps
14 Reps
@8
@7
@7
Day 4
1
Squat (Low Bar)
1 Set
3 Sets
2 Sets
5 Reps
3 Reps
2 Reps
@7
@8
@9
2
Bulgarian Split Squat (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
@8
@7
3
Lunge (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@8
4
Nordic Curl
2 Sets
2 Sets
8 Reps
6 Reps
@7
@8
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Power Jerk
4 Sets
3 Reps
@7
3
Bench Press (Close Grip)
3 Sets
1 Set
12 Reps
10 Reps
@6
@6
4
Floor Press (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
8 Reps
@7
@7
@8
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
1 Set
3 Reps
2 Reps
1 Reps
@7
@8
@10
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@7
@7
@8
Day 3
1
Power Clean
3 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Hang Clean
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7
@8
@9
3
Box Jump
3 Sets
8 Reps
@7
4
Step-Up (Weighted)
3 Sets
10 Reps
5
Glute-Ham Raise
2 Sets
1 Set
1 Set
10 Reps
12 Reps
14 Reps
@8
@7
@7
Day 4
1
Squat (Low Bar)
1 Set
3 Sets
2 Sets
5 Reps
3 Reps
2 Reps
@7
@8
@9
2
Bulgarian Split Squat (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
@8
@7
3
Lunge (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@8
4
Nordic Curl
2 Sets
2 Sets
8 Reps
6 Reps
@7
@8
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
@7
@8
@10
2
Spoto Press
2 Sets
1 Set
5 Reps
3 Reps
@7
@8
3
Rolling Tricep Extension (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
4
Power Jerk
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
@7
@8
@8
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
@7
@8
@9
@10
2
Trap Bar Deadlift
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@7
@8
@9
4
Pendlay Row
2 Sets
2 Sets
6 Reps
8 Reps
@8
@7
Day 3
1
Clean and Jerk
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
@7
@8
@10
2
Hang Snatch
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7
@8
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
4
Nordic Curl
2 Sets
1 Set
1 Set
6 Reps
8 Reps
4 Reps
@8
@7
@9
Day 4
1
Squat (Barbell)
2 Sets
3 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@10
2
Bulgarian Split Squat (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@8
3
Lunge (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@8
@8
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
@7
@8
@10
2
Spoto Press
2 Sets
1 Set
5 Reps
3 Reps
@7
@8
3
Rolling Tricep Extension (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
4
Power Jerk
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
@7
@8
@8
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
@7
@8
@9
@10
2
Trap Bar Deadlift
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@7
@8
@9
4
Pendlay Row
2 Sets
2 Sets
6 Reps
8 Reps
@8
@7
Day 3
1
Clean and Jerk
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
@7
@8
@10
2
Hang Snatch
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7
@8
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
4
Nordic Curl
2 Sets
1 Set
1 Set
6 Reps
8 Reps
4 Reps
@8
@7
@9
Day 4
1
Squat (Barbell)
2 Sets
3 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@10
2
Bulgarian Split Squat (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@8
3
Lunge (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@8
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
1 Reps
@7
@7
@9
@10
2
Floor Press (Barbell)
3 Sets
5 Reps
@8
3
Push Press (Barbell)
2 Sets
2 Sets
5 Reps
3 Reps
@8
@9
4
Single Arm Dumbbell Press
2 Sets
2 Sets
10 Reps
8 Reps
@8
@9
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
1 Set
3 Reps
2 Reps
1 Reps
@8
@9
@10
2
Deadlift (Paused)
3 Sets
3 Reps
@8
3
Pull-Up (Weighted)
4 Sets
6 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
Day 3
1
Clean and Jerk
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
@7
@8
@10
2
Hang Snatch
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7
@8
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
4
Nordic Curl
2 Sets
1 Set
1 Set
6 Reps
8 Reps
4 Reps
@8
@7
@9
Day 4
1
Squat (Barbell)
2 Sets
3 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@10
2
Bulgarian Split Squat (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@8
3
Lunge (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@8
@8
@9
Day 4
No exercises added to this day
Day 1
1
Bench Press (Paused)
2 Sets
2 Sets
2 Reps
1 Reps
@9
@10
2
Pin Press Bench (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
@7
@8
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Overhead Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
@8
@8
@9
@9
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@9
3
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
6 Reps
@8
@9
4
Pendlay Row
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
Day 3
1
Power Clean
2 Sets
1 Set
1 Set
4 Reps
2 Reps
1 Reps
@8
@9
@10
2
Split Jerk
2 Sets
1 Set
1 Set
4 Reps
2 Reps
1 Reps
@8
@9
@10
3
Banded Trap Bar Deadlift
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
4
Power Shrug
1 Set
3 Sets
10 Reps
8 Reps
@7
@8