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
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedApr 18, 2024 06:39
- Last EditedJun 18, 2025 12:13

Summary
Unleash your potential with the Alpha Destiny Hybrid Program, a focused 8-week journey designed for serious lifters. Committing just three days a week, you'll engage in a powerful blend of strength and hypertrophy training, featuring essential lifts like the Box Squat, Overhead Press, and Trap Bar Deadlift. Each session is crafted to maximize muscle growth and enhance overall performance, ensuring you build strength while refining your physique. Get ready to elevate your training and achieve your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
5
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Stiff Leg Deadlift
3
6-8 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Trap Bar Deadlift
3
4-6 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
5
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
1
5+ reps
RPE 10
3
Pendlay Row
3
4-6 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
3
4-6 reps
RPE 9
6
Reverse Hyperextension
3
20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 9
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 Deadlift3 Sets
4-6 Reps
@9
4
Lat Pulldown3 Sets
4-6 Reps
@9
5
Cable Crunch3 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 Row3 Sets
4-6 Reps
@9
4
Single Arm Overhead Tricep Extension3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)3 Sets
4-6 Reps
@9
6
Reverse Hyperextension3 Sets
20 Reps
@9
7
Cable Crunch3 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 Row3 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 Deadlift3 Sets
6-8 Reps
@9
7
Cable Crunch3 Sets
10-20 Reps
@9