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Project Noble 6

by Brently O.
7 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
    Jun 18, 2025 08:46

Summary

Embark on a transformative 6-week journey with Project Noble 6, designed for those ready to elevate their strength and conditioning. This program features four intense workouts each week, focusing on compound lifts like the Deadlift, Bench Press, and Bent Over Row, ensuring you build functional strength and muscle endurance. Tailored for a garage gym setup, you'll utilize barbells and dumbbells to maximize your gains. Get ready to push your limits and redefine your fitness potential!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Power Jerk
4
3 reps
RPE 7
3
Bench Press (Close Grip)
3
1
12 reps
10 reps
RPE 6
RPE 6
4
Floor Press (Dumbbell)
2
1
1
6 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Power Jerk
4
3 reps
RPE 7
3
Bench Press (Close Grip)
3
1
12 reps
10 reps
RPE 6
RPE 6
4
Floor Press (Dumbbell)
2
1
1
6 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Spoto Press
2
1
5 reps
3 reps
RPE 7
RPE 8
3
Rolling Tricep Extension (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
4
Power Jerk
2
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Spoto Press
2
1
5 reps
3 reps
RPE 7
RPE 8
3
Rolling Tricep Extension (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
4
Power Jerk
2
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
8 reps
6 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 9
RPE 10
2
Floor Press (Barbell)
3
5 reps
RPE 8
3
Push Press (Barbell)
2
2
5 reps
3 reps
RPE 8
RPE 9
4
Single Arm Dumbbell Press
2
2
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
2 reps
1 reps
RPE 9
RPE 10
2
Pin Press Bench (Barbell)
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pendlay Row
1
1
1
5 reps
6 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pendlay Row
1
1
1
5 reps
6 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Trap Bar Deadlift
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Stiff Leg Deadlift
1
1
1
6 reps
5 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Pendlay Row
2
2
6 reps
8 reps
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Trap Bar Deadlift
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Stiff Leg Deadlift
1
1
1
6 reps
5 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Pendlay Row
2
2
6 reps
8 reps
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
3 reps
2 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Pull-Up (Weighted)
4
6 reps
RPE 8
4
Bent Over Row (Barbell)
2
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
2 reps
2 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Pendlay Row
2
2
8 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Hang Clean
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Box Jump
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
10 reps
-
5
Glute-Ham Raise
2
1
1
10 reps
12 reps
14 reps
RPE 8
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Hang Clean
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Box Jump
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
10 reps
-
5
Glute-Ham Raise
2
1
1
10 reps
12 reps
14 reps
RPE 8
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Hang Snatch
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Nordic Curl
2
1
1
6 reps
8 reps
4 reps
RPE 8
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Hang Snatch
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Nordic Curl
2
1
1
6 reps
8 reps
4 reps
RPE 8
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Hang Snatch
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Nordic Curl
2
1
1
6 reps
8 reps
4 reps
RPE 8
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
1
1
4 reps
2 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Split Jerk
2
1
1
4 reps
2 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Banded Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
4
Power Shrug
1
3
10 reps
8 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 7
3
Lunge (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
4
Nordic Curl
2
2
8 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 7
3
Lunge (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
4
Nordic Curl
2
2
8 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 8
3
Lunge (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 8
3
Lunge (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 8
3
Lunge (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 4
No exercises added to this day
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