logo
Alpha Destiny Novice Program
by Seth M.
Program Description
This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, 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 a 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
12 weeks
Time Per Workout
90 minutes
Created
Jun 07, 2024 03:37
Last Edited
Jun 09, 2024 03:53
down_app
Week 1
1 / 12 Weeks
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Bench Press (Barbell)
5 Sets
4-6 Reps
3
Pendlay Row
5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
6
Stiff Leg Deadlift
3 Sets
6-10 Reps
7
Plank
3 Sets
30-60 mins
Day 3
1
Box Squat (Barbell)
5 Sets
4-6 Reps
2
Overhead Press (Barbell)
5 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
5
Chin-Up (Weighted)
3 Sets
3-5 Reps
6
Plank
3 Sets
30-60 mins