Dylan Noell Training
Bodybuilding, Powerlifting, Combat Sports, Tactical
The Gain & Main 2.0 is a power-building system for athletes needing to prime their bodies for performance & training without risking injury. This is a program with which any athlete or driven individual can jump in & add 3-5 lbs of mass without having to worry about overtraining.
True to its name, the program focuses on the addition & maintenance of lean muscle strength & mass through three phases:
1. Hypertrophy (3 weeks)
2. Strength (3 weeks)
3. Maintenance (2 weeks)
Each week consists of 5-6 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. No longer will you have to use the summer to start over. Gain & Main 2.0 is the boost you need before Fall!
6 sessions per week
Must use App app to view and log training
Program Training
A1
Band Pull-Apart
1 x 10
A2
Band Dislocations
1 x 10
A3
Supinated Band Pull Apart
1 x 10
B
YTW
1 x 5
C
DB Push Press
3 x 5
D
Bench Press
10, 10, 8, 8 @ 70 %
E
Seated Row
4 x 10 @ 70, 70, 67.5, 67.5 %
F
Incline DB Bench Press
3 x 10 @ 70 %
G
Max Effort Pullups
3 x 10
H
DB Overhead Tricep Extension
12, 10, 8 @ 8
I
Barbell Bicep Curl
12, 10, 8 @ 8
A1
Backpedal
1 x 20
A2
Double Lateral Lunge
1 x 20
A3
Jog
1 x 20
A4
Side Shuffle
1 x 20
A5
Close Gate Skips
1 x 20
A6
Reverse Open Gate Skips
1 x 20
A7
Praise & Worship
1 x 20
A8
Backwards Walking Lunge with Twist
1 x 20
A9
Forward Lunge Thoracic Opener
1 x 20
A10
Slow Toe Walks
1 x 20
A11
Slow Heel Walks
1 x 20
B
Squat Jump
3 x 5
C
Tempo Back Squat
10, 10, 8, 8 @ 70 %
D
RDL
4 x 10 @ 70, 70, 67.5, 67.5 %
E
Hip Thrust
3 x 10
F
Walking Lunges
3 x 10 @ 8
G1
Alternating Side Lunge
3 x 10 @ 8
G2
Side Plank
3 x 10
A
RPR Warmup
1 x 5:00
B
Rowing
1 x 20:00
A1
Supinated Band Pull Apart
1 x 10
A2
Band Dislocations
1 x 10
A3
Band Pull-Apart
1 x 10
B
YTW
1 x 5
C
Kneeling Med-Ball Throw
3 x 5
D
Push-Up
3 x 12
E
1-Arm DB Row
3 x 12 @ 9
F
Seated DB Press
3 x 12 @ 9
G
Lat Pulldown
3 x 12 @ 9
H1
Tricep Pushdown
15, 12, 10 @ 8
H2
Alternating DB Hammer Curl
15, 12, 10 @ 8
A1
Double Lateral Lunge
1 x 20
A2
Slow Heel Walks
1 x 20
A3
Slow Toe Walks
1 x 20
A4
Forward Lunge Thoracic Opener
1 x 20
A5
Backwards Walking Lunge with Twist
1 x 20
A6
Praise & Worship
1 x 20
A7
Reverse Open Gate Skips
1 x 20
A8
Backpedal
1 x 20
A9
Jog
1 x 20
A10
Side Shuffle
1 x 20
A11
Close Gate Skips
1 x 20
B
DB Thruster
3 x 5
C
Heel-Elevated Goblet Squat
3 x 12 @ 9
D
DB Sumo Deadlift
3 x 12 @ 9
E
Glute Floor Bridge
3 x 12 @ 9
F
Cossacks
3 x 12
G1
Nordic Ham Curl
3 x 5
G2
Leg Extension
15, 12, 10 @ 8
A
Slider Side Lunge
3 x 8
B
Front to Lateral Raise
10, 8, 6 @ 8
C
Calf Raise
2 x 20
D
Tibialis Raise
2 x 20
E
DB Shrug
12, 10, 8 @ 8
F
DB Wrist Curl
15, 12, 10 @ 8
G
YOUR Cardio of Choice
1 x 20:00
H1
Butterfly Stretch
1 x 0:30
H2
Lunge Stretch
1 x 0:30
H3
Calf Stretch
1 x 0:30
H4
Chest Stretch
1 x 0:30
H5
Pin and Needle
1 x 5 @ 3
