Alphadestiny Inspired Full Body + Bro Day

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

default

Week 1

Week 2

Jefferson Deadlift

Z Press

Chin-Up (Weighted)

Bench Press (Dumbbell)

Seated Row (Cable)

Reverse Hyperextension

Cable Crunch

Full body A

Block Pull (Barbell)

Overhead Press (Barbell)

Wide Grip Pull-Up

Incline Bench Press (Dumbbell)

Full body C

Behind The Back Deadlift (Hack Deadlift)

Good Morning

Larsen Press (Barbell)

Dumbbell Row

AD Press

Full body D

Zercher Squat (Barbell)

Bench Press (Paused)

Kroc Row

Full body B

Rear Delt Fly (Dumbbell)

Lateral Raise (Cable)

Tricep Extension (Dumbbell)

Hammer Curl

Single Arm Pushdown

Preacher Curl (Barbell)

Neck Curl

Bro day

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