Alpha Destiny Novice Program

by Jake M.

7 athletes joined

5.0

(1 rating)

Program Description

This is a novice program designed for first year lifters. If you cannot bench 225x5, squat 315x5, and deadlift 405x5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter: This means you must build your foundation with simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-15 months at the absolute max.

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 18, 2025 11:25
Last Edited
Jun 28, 2025 08:41

Summary

The Alpha Destiny Novice Program is an 8-week strength training journey designed for beginners looking to build a solid foundation. With three workouts per week, you'll focus on key compound movements like the Box Squat, Bench Press, and Deadlift, ensuring a comprehensive approach to muscle development. Each session is crafted to enhance strength and technique, while also promoting overall fitness. Get ready to transform your physique and boost your confidence as you progress through this structured program!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 1

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 1

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 1

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 1

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 1

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 1

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 1

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 2

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 2

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 2

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 2

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 2

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 2

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 2

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 2

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 3

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 3

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 3

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 3

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 3

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 3

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 3

Box Squat (Barbell)

4-6 reps

Bench Press (Paused)

4-6 reps

Pendlay Row

4-6 reps

Overhead Extension (EZ Bar)

6-10 reps

Preacher Curl (EZ Bar)

6-10 reps

Stiff Leg Deadlift

6-10 reps

Plank (Weighted)

0.5-1 mins

Day 3

Box Squat (Barbell)

4-6 reps

Overhead Press (Barbell)

4-6 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

4-6 reps

Chin-Up (Weighted)

4-6 reps

Plank (Weighted)

0.5-1 mins

Day 1

Box Squat (Barbell)

3 Sets

4-6 Reps

Bench Press (Paused)

3 Sets

4-6 Reps

Pendlay Row

3 Sets

4-6 Reps

Overhead Extension (EZ Bar)

3 Sets

6-10 Reps

Preacher Curl (EZ Bar)

3 Sets

6-10 Reps

Stiff Leg Deadlift

2 Sets

6-10 Reps

Plank (Weighted)

3 Sets

0.5-1 mins

Day 2

Box Squat (Barbell)

3 Sets

4-6 Reps

Overhead Press (Barbell)

3 Sets

4-6 Reps

Deadlift (Barbell)

1 Set

5 Reps

Bench Press (Close Grip)

2 Sets

4-6 Reps

Chin-Up (Weighted)

3 Sets

4-6 Reps

Plank (Weighted)

3 Sets

0.5-1 mins

Day 3

Box Squat (Barbell)

3 Sets

4-6 Reps

Bench Press (Paused)

3 Sets

4-6 Reps

Pendlay Row

3 Sets

4-6 Reps

Overhead Extension (EZ Bar)

3 Sets

6-10 Reps

Preacher Curl (EZ Bar)

3 Sets

6-10 Reps

Stiff Leg Deadlift

2 Sets

6-10 Reps

Plank (Weighted)

3 Sets

0.5-1 mins

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Jake M.Age 17, Man

3 months ago

5 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

10/10 i went from benching 155->215 in 3 months