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The Alpha Program
by Blaize M.
3 athletes joined
Program Description
Get Huge. Get Shred.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Mar 21, 2024 01:33
Last Edited
May 25, 2024 10:52
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Week 1
1 / 10 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10