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Alpha Destiny hybrid program

by hugh J.
11 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
    Sep 25, 2024 10:38
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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