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Alpha Destiny hybrid program
by hugh J.
3 athletes joined
Program Description
Upper Body Emphasis (Intermediate Upper) (Novice Lower) for those lifters that have achieved a 225×5 bench but not a 315×5 squat and 405×5 deadlift.
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Apr 18, 2024 06:39
Last Edited
Jun 17, 2024 10:31
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Week 1
1 / 8 Weeks
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
4
Lat Pulldown
3 Sets
4-6 Reps
@9
5
Cable Crunch
3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
1 Set
5+ Reps
@10
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
4-6 Reps
@9
6
Reverse Hyperextension
3 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
4
Lat Pulldown
3 Sets
4-6 Reps
@9
5
Cable Crunch
3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
1 Set
5+ Reps
@10
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
4-6 Reps
@9
6
Reverse Hyperextension
3 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
4
Lat Pulldown
3 Sets
4-6 Reps
@9
5
Cable Crunch
3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
1 Set
5+ Reps
@10
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
4-6 Reps
@9
6
Reverse Hyperextension
3 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
4
Lat Pulldown
3 Sets
4-6 Reps
@9
5
Cable Crunch
3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
1 Set
5+ Reps
@10
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
4-6 Reps
@9
6
Reverse Hyperextension
3 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
4
Lat Pulldown
3 Sets
4-6 Reps
@9
5
Cable Crunch
3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
1 Set
5+ Reps
@10
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
4-6 Reps
@9
6
Reverse Hyperextension
3 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
4
Lat Pulldown
3 Sets
4-6 Reps
@9
5
Cable Crunch
3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
1 Set
5+ Reps
@10
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
4-6 Reps
@9
6
Reverse Hyperextension
3 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
4
Lat Pulldown
3 Sets
4-6 Reps
@9
5
Cable Crunch
3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
1 Set
5+ Reps
@10
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
4-6 Reps
@9
6
Reverse Hyperextension
3 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 1
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
5 Sets
4-6 Reps
@9
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9
Day 2
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@9
3
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
4
Lat Pulldown
3 Sets
4-6 Reps
@9
5
Cable Crunch
3 Sets
10-20 Reps
@9
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
1 Set
5+ Reps
@10
3
Pendlay Row
3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
4-6 Reps
@9
6
Reverse Hyperextension
3 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@9