Dylan Noell Training

Multi-sport, Football , Basketball, General Fitness, Lacrosse, Baseball , Strength & Conditioning, Youth Sports
Coach
Dylan Noell

Need a booster for the summer? Haven’t trained in forever & looking to start back up? Looking to put on lean mass quickly without all the hassle?

The Gain & Main program is a training system for athletes needing to prime their bodies for performance & training without risking injury. This is a program with which any athlete can jump in & start without having to worry about disrupting their training cycle. No matter your athletic goals, the Gain & Main program can help you get there!

True to its name, the program focuses on the addition & maintenance of lean muscle mass through three phases: 

  1. Foundation (3 weeks)

  2. Building (3 weeks)

  3. Maintenance (2 weeks)

Each week is comprised of four sessions in the weight room combining strength training & optional interval training. Each session should last about 60 to 90 minutes.

Throughout these eight weeks, you will build a hard-earned foundation for performing basic movements & accumulating high-quality reps in these movements that can be used to supplement athletic performance & overall fitness at any level.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Full Gym // Barbell // Bumper Plates // Hex Bar // Dumbbells // Long Resistance Band // Pull-up Bar // Dip Bar 
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Med Ball Chest Pass

3 x 5

B

DB Bench Press

4 x 10 @ 60, 60, 55, 50 %

C

Pull-Up

4 x 10

D

Incline DB Bench Press

4 x 8 @ 60, 60, 55, 50 %

E

Seated Row

4 x 10 @ 65, 65, 60, 55 %

F

Band Face Pull

4 x 12

Monday
Week 1 Day 2

A

Box Jump Down

2 x 5 @ 18

B

drop box jump

2 x 5 @ 18

C

Back Squat

4 x 10 @ 60, 60, 55, 50 %

D

Bulgarian Split Squat

10, 10, 8, 8 @ 60, 55, 55, 50 %

E

Sumo Deadlift

4 x 10 @ 60, 60, 55, 55 %

F1

Leg Extension

4 x 15 @ 15

F2

Prone Machine Hamstring Curl

4 x 15 @ 15

Wednesday
Week 1 Day 4

A

Med Ball Slam

3 x 8

B

Hex Bar Deadlift

4 x 10 @ 60, 60, 55, 55 %

C

Step-Ups

4 x 10 @ 60, 60, 55, 55 %

D

Dip

4 x 10

E1

Single Arm Cable Row

3 x 10 @ 60 %

E2

Band Face Pull

3 x 10 @ 10

Thursday
Week 1 Day 5

A

DB Push Press

4 x 4

B

Goblet Squat

4 x 15 @ 15

C

RDL

4 x 15

D

Seated DB Press

15, 15, 12, 12 @ 15

E1

Lat Pulldown

15, 15, 12, 12

E2

Barbell Upright Row

4 x 12

Gain & Main