Alpha Destiny Novice/Intermediate Hybrid Program

By Alex Leonidas https://outalpha.com/alpha-destiny-noviceintermediate-hybrid-program/ this guy talks a lot of sense so I added one of his programs Im going give a modified version of second one a go. (I know he says not to but I’m old and know what I’m doing 😳)

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 Leonidas

Upper Body Emphasis (Intermediate Upper Novice Lower)

Workout 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)

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

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