Alpha Destiny Novice/Intermediate Hybrid Program

Alpha Destiny Novice Program

There are many people who reach the intermediate stage on their upper body, but not their lower body. In contrast, many become intermediates in the lower body but not the upper body.

For those individuals, what are they supposed to do? Run a pure intermediate/advanced program and sabotage one half of their body? Or continue to run a novice program knowing 100% that the stronger half will plateau?

Luckily for you, the answer is neither. Today, I share with you a novice/intermediate program hybrid. You will receive two versions, one for the upper body and one for the lower.

Version 1 is for those that have achieved a 225×5 bench but not a 315×5 squat and 405×5 deadlift.

Version 2 is for those that have achieved a 315×5 squat and a 405×5 deadlift but not a 225×5 bench press.

Running this program to make your lagging area catch up while still making gains on your strong area is one of the best things you can do for yourself. No need to short-change one half of your body, as now you got it all covered. This is a hybrid between my novice program and the Texas Method.

I wish you the best of gains,
-Alex

Upper Body Emphasis (Intermediate Upper Novice Lower)

upper body emphasisWorkout A (Monday)

Box Squat 3/5×4-6
Bench Press/Overhead Press 5×4-6 80-90% 5RM
Pendlay Row 3×4-6
Barbell or Dumbbell Overhead Extension 3×6-10 (alternate each workout)
Barbell or Dumbbell Preacher Curl 3×6-10 (alternate each workout)
Stiff-legged deadlift/Good Morning 3×6-8
Standing Cable Crunch 3×10-20

Workout B (Wednesday)
Box Squat 3/5×4-6
Overhead Press 3×4-6 (if you benched Monday) at 90% of previous 5×4-6 weight or Bench Press 3×4-6 (if OHP on Monday) at 90% of previous 5×4-6 weight
Trap-Bar Deadlift 2×4-6
Chinup 3x Bodyweight
Standing Cable Crunch 3×10-20

Workout C (Friday)
Box Squat 3/5×4-6
Bench Press 1x5RM (if you benched Monday) or Overhead Press 1x5RM (if OHP on Monday)
Pendlay Row 3×4-6 or Barbell Power Shrug 3×4-6
Dumbbell or Barbell Overhead Extension 3×6-10 (alternate each workout)
Barbell or Dumbbell Preacher Curl 3×6-10 (alternate each workout)
Reverse Hyperextension 3×20
Standing Cable Crunch 3×10-20

Lower Body Emphasis (Intermediate Lower Novice Upper)

lower body emphasis

Workout A (Monday)
Box Squat 5×4-6 at 80-90%
Floor Press or Paused OHP 3/5×4-6 (Alternate each workout)
— Alternate A and B accessories each workout—
Pendlay Row 3×4-6
Barbell or Dumbbell Overhead Barbell Extension 3×6-10
Barbell or Dumbbell Preacher Curl 3×6-10
Standing Cable Crunch 3×10-20

Workout B (Wednesday)
Box Squat 2×4-6 of Monday’s Weight or Front Box Squat 3×3 at 80%
Floor Press or Paused OHP 3/5×4-6 (Alternate each workout)
— Alternate A and B accessories each workout —
Weighted Chinup 3×3-5
Close Grip Bench Press 3×6-8
Glute Ham Raise/Reverse Hyperextension 3-5×10
Standing Cable Crunch 3×10-20

Workout C (Friday)
Box Squat 1x5RM
Floor Press or Paused OHP 3/5×4-6 (Alternate each workout)
Conventional/Trap Bar Deadlift 1x5RM
— Alternate A and B accessories each workout—
Barbell or Dumbbell Overhead Extension 3×6-10
Barbell or Dumbbell Preacher Curl 3×6-10
Reverse Hyperextension 3×20
Standing Cable Crunch 3×10-20

FIN

83 Comments

  1. Anthony Mura June 20, 2016
  2. Esteban June 21, 2016
  3. Corey June 21, 2016
  4. antun June 21, 2016
  5. antun June 21, 2016
  6. Alexander Leonidas June 21, 2016
  7. Alexander Leonidas June 21, 2016
  8. Dark June 21, 2016
  9. Rayhan Sideeq June 21, 2016
  10. Chris June 21, 2016
  11. Nathan June 21, 2016
  12. John June 21, 2016
  13. Alexander Leonidas June 21, 2016
  14. Alexander Leonidas June 21, 2016
  15. Alexander Leonidas June 21, 2016
  16. Alexander Leonidas June 21, 2016
  17. Connor June 22, 2016
  18. Alexander Leonidas June 22, 2016
  19. Maksim Koljancic June 22, 2016
  20. Anonymous June 22, 2016
  21. antun June 22, 2016
  22. Antonius June 22, 2016
  23. Gabriel June 22, 2016
  24. chiel June 22, 2016
  25. Alexander Leonidas June 22, 2016
  26. Alexander Leonidas June 22, 2016
  27. Alexander Leonidas June 22, 2016
  28. Alexander Leonidas June 22, 2016
  29. Alexander Leonidas June 22, 2016
  30. Alexander Leonidas June 22, 2016
  31. Alexander Leonidas June 22, 2016
  32. D June 23, 2016
  33. Alexander Leonidas June 24, 2016
  34. Tyrone June 27, 2016
  35. Alexander Leonidas June 28, 2016
  36. Tyrone June 29, 2016
  37. TeeBro June 30, 2016
  38. Alexander Leonidas July 2, 2016
  39. Hasan July 3, 2016
  40. Alexander Leonidas July 5, 2016
  41. David July 5, 2016
  42. Don July 5, 2016
  43. Alexander Leonidas July 5, 2016
  44. Alexander Leonidas July 5, 2016
  45. Alexander Leonidas July 5, 2016
  46. Tyrone July 6, 2016
  47. Hasan July 10, 2016
  48. Alexander Leonidas July 12, 2016
  49. James July 27, 2016
  50. TeeBee August 4, 2016
  51. Alexander Leonidas August 9, 2016
  52. Alexander Leonidas August 9, 2016
  53. Avdol August 23, 2016
  54. Anonymous August 27, 2016
  55. Julian September 21, 2016
  56. Bogar October 14, 2016
  57. Alexander Leonidas October 18, 2016
  58. Gito November 13, 2016
  59. Alexander Leonidas November 14, 2016
  60. Baris Göker December 26, 2016
  61. 9000Scoops January 2, 2017
  62. Zaker January 4, 2017
  63. Swole Boy January 8, 2017
  64. Angry fella in need January 8, 2017
  65. Angry fella in need January 8, 2017
  66. Alexander Leonidas January 20, 2017
  67. Alexander Leonidas January 20, 2017
  68. Alexander Leonidas January 20, 2017
  69. Alexander Leonidas January 20, 2017
  70. Alexander Leonidas January 20, 2017
  71. Emilianus February 1, 2017
  72. Ramei February 9, 2017
  73. Ramei February 9, 2017
  74. Confused February 9, 2017
  75. Confused February 9, 2017
  76. Alexander Leonidas February 11, 2017
  77. Alexander Leonidas February 11, 2017
  78. Alexander Leonidas February 11, 2017
  79. John Doe February 12, 2017
  80. Alexander Leonidas February 13, 2017
  81. John Doe February 14, 2017
  82. Alexander Leonidas February 16, 2017
  83. Reinazs February 28, 2017

Leave a Reply