Alpha Destiny Novice Program

This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-15 months at the absolute max.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Bench Press (Paused)

Pendlay Row

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Back Extension (Weighted)

Plank (Weighted)

Workout A

Overhead Press (Barbell)

Trap Bar Deadlift

Bench Press (Close Grip)

Chin-Up (Weighted)

Workout B

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