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Alphadestiny Inspired Full Body + Bro Day
by Vincent N.
56 athletes joined
Program Description
General strength and hypertrophy Some good variations that you can swap in if you like: Deficit deadlift Romanian Deadlift Incline barbell bench Weighted dips Close grip bench T-bar row Any machine row Face pulls (instead of rear delt fly) Maxing out is encouraged, in that case do that exercise first of course Run it like this: Day 1 Full Body Day 2 Rest Day 3 Rest Day 4 Full body Day 5 Rest Day 6 Bro Day Day 7 Rest Repeat
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Bodybuilding, Powerbuilding, Athletics
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
100 minutes
Created
Jan 03, 2024 12:30
Last Edited
May 20, 2024 01:29
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Week 1
1 / 2 Weeks
Day 1
1
Jefferson Deadlift
3 Sets
3-6 Reps
@7-9
2
Z Press
3 Sets
6-10 Reps
@9
3
Chin-Up (Weighted)
3 Sets
5-10 Reps
@9-10
4
Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9-10
5
Seated Row (Cable)
2 Sets
7-10 Reps
@10
6
Reverse Hyperextension
2 Sets
8-15 Reps
@8-10
7
Cable Crunch
2 Sets
8-12 Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
5-8 Reps
@8-9
2
Bench Press (Paused)
3 Sets
5-8 Reps
@9
3
Kroc Row
3 Sets
8-12 Reps
@9-10
4
AD Press
2 Sets
5-8 Reps
@9-10
5
Wide Grip Pull-Up
2 Sets
AMRAP
@10
6
Reverse Hyperextension
2 Sets
8-15 Reps
@8-10
7
Cable Crunch
2 Sets
8-12 Reps
@10
Day 3
1
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
4 Sets
6-12 Reps
@10
3
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
@10
4
Hammer Curl
3 Sets
6-10 Reps
@10
5
Single Arm Pushdown
3 Sets
6-10 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
7
Neck Curl
3 Sets
15-25 Reps
@9-10
Day 1
1
Block Pull (Barbell)
3 Sets
4-8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
@9
3
Wide Grip Pull-Up
3 Sets
AMRAP
@10
4
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9-10
5
Seated Row (Cable)
2 Sets
7-10 Reps
@10
6
Reverse Hyperextension
2 Sets
8-15 Reps
@8-10
7
Cable Crunch
2 Sets
8-12 Reps
@10
Day 2
1
Behind The Back Deadlift (Hack Deadlift)
2 Sets
4-8 Reps
@7-9
2
Good Morning
3 Sets
8-12 Reps
@8
3
Larsen Press (Barbell)
3 Sets
5-8 Reps
@9
4
Dumbbell Row
3 Sets
6-10 Reps
@10
5
AD Press
2 Sets
5-8 Reps
@9-10
6
Chin-Up (Weighted)
2 Sets
6-10 Reps
@9-10
Day 3
1
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@10
2
Lateral Raise (Cable)
4 Sets
6-12 Reps
@10
3
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
@10
4
Hammer Curl
3 Sets
6-10 Reps
@10
5
Single Arm Pushdown
3 Sets
6-10 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
7
Neck Curl
3 Sets
15-25 Reps
@9-10