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Noble Performance

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Day 1. Squat/ Bench/Vertical Pull
Day 2. Deadlift/ Bench/Quad
Day 3. Squat/ Bench/Row
Day 4. Deadlift/ Bench/ Bench

*Recommended to set up your training 2 days on, 1 day off, 2 days on, 2 days off.

Squat

Bench

Deadlift

4 Days

Ares (Emerging Strategies) 

Block 1

D1: S/B/VP
D2: B/B/HP/Tri
D3: DL/ RDL/ HP
D4: S/B/B

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Ares 2 (Emerging Strategies) 

Day 1- Squat/Bench/Pecs
Day 2- Bench/ Upper Back
Day 3- Deadlift/Hams/Upper Back
Day 4- Squat/Bench/Triceps


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Ares 3 (Emerging Strategies) 

Day 1. Squat/Bench/Row
Day 2. Bench/Bench/ Vertical Pull
Day 3. Deadlift/Quads/Row
Day 4. Bench/Bench/Vertical Pull
Day 5. Squat/Bench/Deadlift

5 Days

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Badger (Emerging Strategies)

D1: Squat, Incline, Row
D2: Bench, Pin Bench, Vert Pull
D3: Deadlift, Quad, Row
D4: CG Bench, Shoulders, Tri
D5: Paused Squat, Mid Pin Bench, Hams

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Badger 2 (Emerging Strategies)

Focus is hypertrophy and building work capacity.
The volume will bump up in week 4, autoregulation will take care of the week to week intensity.
If no duffalo bar, switch to wide grip bench.
If no safety bar, squat high bar.

Press

Strength

Hypertrophy

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Hypertrophy with deload.

Upper Lower. 
Main Movements
D1-Squat/Hamstrings/Quad
D2-Bench/ Upper Back
D3-Deadlift/Squat/Hamstrings
D4-Bench/ Triceps/ Upper Back

Deadlift 

Upper/Lower-4 days (Periodized) 

Beginner (ES)

Geared towards new lifters and lifters getting back into lifting

This should be completed after block 1 of the beginner cycle

Block 2

After the week 5 deload, you can test your lifts or start another program.

Block 3

Low volume/ Low intensity at the beginning of the week. Ramps up at the end of the week.

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Pivot 1

Conditioning

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Pivot 2

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Pivot 3 

Post competition or test week or if you respond better to a 3 day pivot

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Pivot 4

D1: Squat, Bench, Row
D2: Deadlift, Bench, Bench
D3: Squat, Bench, Hams