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Alphadestiny Inspired Full Body + Bro Day

by Vincent N.
102 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
    Sep 17, 2025 09:00

Summary

Unlock your strength potential with the Alphadestiny Inspired Full Body + Bro Day program! Over two weeks, you'll engage in a balanced routine three times a week, focusing on compound movements and targeted muscle groups. Each session is designed to challenge your limits, featuring exercises like Jefferson Deadlifts, Z Presses, and Weighted Chin-Ups. This program is perfect for those looking to build muscle and enhance overall fitness in a structured, effective way. Get ready to push your boundaries and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
12.2%
Front Delts
9.4%
Middle Delts
8.8%
Lats
8.8%
Biceps
8.8%
Glutes
6.9%
Rear Delts
5.9%
Chest
4.9%
Quadriceps
4.8%
Lower Back
4.4%
Abs
4.1%
Hamstrings
4.1%
Neck
2.9%
Forearms
1.2%
Adductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jefferson Deadlift
3
3-6 reps
RPE 7-9
2
Z Press
3
6-10 reps
RPE 9
3
Chin-Up (Weighted)
3
5-10 reps
RPE 9-10
4
Bench Press (Dumbbell)
2
5-10 reps
RPE 9-10
5
Seated Row (Cable)
2
7-10 reps
RPE 10
6
Reverse Hyperextension
2
8-15 reps
RPE 8-10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
4-8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
4-8 reps
RPE 9
3
Wide Grip Pull-Up
3
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Seated Row (Cable)
2
7-10 reps
RPE 10
6
Reverse Hyperextension
2
8-15 reps
RPE 8-10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Paused)
3
5-8 reps
RPE 9
3
Kroc Row
3
8-12 reps
RPE 9-10
4
AD Press
2
5-8 reps
RPE 9-10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Reverse Hyperextension
2
8-15 reps
RPE 8-10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Deadlift (Hack Deadlift)
2
4-8 reps
RPE 7-9
2
Good Morning
3
8-12 reps
RPE 8
3
Larsen Press (Barbell)
3
5-8 reps
RPE 9
4
Dumbbell Row
3
6-10 reps
RPE 10
5
AD Press
2
5-8 reps
RPE 9-10
6
Chin-Up (Weighted)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
2
Lateral Raise (Cable)
4
6-12 reps
RPE 10
3
Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
4
Hammer Curl
3
6-10 reps
RPE 10
5
Single Arm Pushdown
3
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Neck Curl
3
15-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 10
2
Lateral Raise (Cable)
4
6-12 reps
RPE 10
3
Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
4
Hammer Curl
3
6-10 reps
RPE 10
5
Single Arm Pushdown
3
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Neck Curl
3
15-25 reps
RPE 9-10
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