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Alpha Destiny hybrid program

by hugh J.
16 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 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!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
#
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 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