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Alpha Destiny Novice Program

by Seth M.
80 athletes joined
5.0
(2 ratings)

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
    Sep 11, 2025 03:34

Summary

The Alpha Destiny Novice Program is a comprehensive 12-week training plan designed for beginners looking to build strength and confidence in the gym. Committing just three days a week, you'll engage in a balanced mix of foundational lifts like the Box Squat and Bench Press, complemented by accessory movements to enhance overall muscle development. This program emphasizes proper technique and progressive overload, ensuring you make steady gains while minimizing the risk of injury. Get ready to transform your fitness journey with structured workouts that fit seamlessly into your schedule!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Triceps
11.9%
Quadriceps
11.9%
Abs
11.5%
Chest
8.8%
Hamstrings
8.2%
Upper Back
8.2%
Front Delts
8%
Lats
6.6%
Middle Delts
5.5%
Biceps
4%
Lower Back
2.4%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
3
Pendlay Row
5
4-6 reps
-
4
Overhead Extension (EZ Bar)
3
6-10 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Stiff Leg Deadlift
3
6-10 reps
-
7
Plank
3
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
5
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank
3
30-60 mins
-
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
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
SkallesaurusAge 29, Man
a year ago
5 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Just a question. On Alex website he uses paused bench and paused overhead press, and on the deadlift 3/5 sets. What's the creators thoughts on this?