Noah from behind, flexing both biceps in a gym

6 days on · 1 day off

Noah's Weekly
Lifting Routine

A weekly push / pull / shoulders / legs / arms / core split. Everyone is welcome, any level. Pick what works for you and skip what doesn't.

Jump to your day

The Week

Tap a day to see the exercises. Today's day is highlighted and opened for you.

A Smith machine with an adjustable weight bench in a gym MondayChest / Push Today
  • Cable flies, high to low squeeze at the center
  • Cable flies, low to high upper chest
  • Incline press dumbbells or barbell
  • Flat bench press dumbbells or barbell
  • Finish: fly machine, push-ups, or dips

Cardio: 10–15 min stair climber

A cable lat pulldown machine with a weight stack TuesdayBack / Pull Today
  • Pull-ups to warm up optional
  • Chest-supported seated row chest on the pad, pull, squeeze, hold, slow return
  • Lat pulldowns strict, no rocking, pull to chest, slow return
  • Bent-over dumbbell rows (flat bench) or straight-bar cable pulldowns to the knees

Tip: wrist straps can help you focus on the lats.

Cardio: 10–15 min

A plate-loaded shoulder press machine WednesdayShoulders Today
  • Lateral raises lead with the elbows, pinkies up, squeeze the delts
  • Bent-over rear delt flies
  • Cable face pulls rope to the face
  • Single-arm cable side raises lean away from the stack
  • Military press

Cardio: 10–15 min

Feet on the platform of a plate-loaded leg press machine ThursdayLegs Today
  • Hamstring curls try 21s
  • Leg extensions 21s work here too
  • Hip thrusts clean motion, squeeze at the top, don't overextend the back
  • Barbell squats or leg press / sled machine if you have lower back concerns
  • Calf raises

Cardio: 10–15 min

A pair of iron 8 kg dumbbells on a concrete floor FridayArms Today
  • Back-against-the-wall curls
  • Incline dumbbell curls
  • Seated hammer curls
  • Cable triceps pushdowns with the V-bar strict, shoulders forward, try 21s
  • Cable overhead / arm-rest extensions for a triceps stretch
  • Forearms: cable wrist curls, then reverse-grip forearm rolls

Cardio: 10–15 min

Close-up of a yellow and black ab roller wheel on a gym floor SaturdayCore Today
  • Cable crunches heavy, slight side-to-side, ankles together, slow and controlled
  • Reverse crunches / ab machine
  • Incline sit-ups 10–15 reps, add weight over time
  • Planks 60 seconds or more

Lower abs

  • Hanging leg raises to L-sit hold the last rep
  • Hanging knee raises hold the last rep
  • Decline leg raises

Obliques

  • Russian twists
  • Cable twists at chest height
  • Side planks

Tip: swap the upper / lower ab order from week to week.

Cardio: 10–15 min

A dirt walking path through a pine forest SundayRest Today

Recover. Sleep, eat well, go for a walk, stretch if you feel like it. Rest is part of the plan.

The “21s” explained

  1. 7 reps in the bottom half
  2. 7 reps in the top half
  3. 7 full reps

No rest between them. A great finisher for curls, triceps, hamstrings, and quads.

Training notes

  • 3–4 sets per exercise.
  • Around 7 reps if lifting heavy, 10–12 reps with lighter weight.
  • Control the weight, squeeze at the contraction, no momentum.

New to lifting?

Start Here

  • Pick 3–4 exercises per day, not the whole list.
  • 2–3 sets of 10–12 reps with light weight. Form beats weight.
  • Start with 2–3 days a week, not 6.
  • Machines and cables are beginner friendly because they guide the movement.
  • Skip 21s and heavy sets for the first few weeks.
  • Ask someone who lifts if you're unsure about a movement.

Easy swaps

Instead ofTry
Pull-upsAssisted pull-up machine or lat pulldown
Bench pressKnee push-ups or chest press machine
SquatsLeg press
60-second planks20–30 second planks, and build up