The Alpha Destiny Novice Program is a unique take on strength training that favors the beginner-intermediate lifter. These are the guys and girls that have not been training for years.
This program is best suited for the lifter that has just started, and although they have a base layer of strength, they have not started a true program to push them past their lifting limits.
One of the issues I always find myself looking at when it comes to working out is the quality of other people's programs.
Most beginners will claim that training is hard. They don't see results, they don't find the joy in training – and in some cases, this can lead to people giving up on their training.
The Alpha Destiny Novice Program aims to stop this chain of events by providing the novice lifter with a program that is built for progressions and can help anyone achieve a foundation of strength at which they can progress on into the future.
The question does arise though – is the Alpha Destiny Novice Program any good?
Does this program actually help novice lifters achieve the physique, strength, and power they are seeking?
In this detailed guide, we will cover everything you need to know about this program. Let’s get into it.
What Is the Alpha Destiny Novice Program?
Most weight lifting programs are built on the principle of progressive overload. That is, each week (and each workout) becomes progressively more difficult.
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It should also be mentioned that most workout programs are built for the average lifter who has some knowledge of training and has some experience under a barbell.
The Alpha Destiny Novice Program is built for people who have minimal experience under a barbell. These are the people who want to train harder but are not entirely sure how to progress into more complex workouts or more difficult exercises.
NOTE: Do not forget, the Alpha Destiny Novice Program is primarily built as a strength training workout program.
This program is built on the idea that the average joe who steps into a gym won't know about complex training progressions – they might not even understand how to read an excel program if they saw one.
The Alpha Destiny Novice Program tries to solve this problem by creating a simple two-day workout split that allows for anyone to train hard and better themselves in their athletic goals.
Before we get into the nitty-gritty of this program lets answer the most important question about this program.
Is This Program Right for You?
Before you try any new workout program you should always try to answer this question – is it right for you?
We know that everyone is different and that everyone will adapt to various training standards differently. In this sense, training with the Alpha Destiny Novice Program needs to correlate to your specific physique and training progressions.
What do we mean by this? Well, here are three questions that will help you to see if the Alpha Destiny Novice Program is right for you.
1. Your Lifting Standards
Hopefully, you have been recording your main lifts (squat, bench, deadlift). If you cannot hit some basic targets like 225 on a bench, 315 on squat and 405 on deadlift then you are not ready for an advanced workout program, and Alpha Destiny Novice Program would be right for you.
Although it might seem silly to go to the gym and write down what you are lifting, this is actually the first step to understanding where your strength is at.
If you cannot hit these basic targets above you are a novice lifter (in the realm of powerlifting/strength training).
Do yourself a favor and record your lifts the next time you go to the gym. Realistically, you should be able to do 3-5 reps of each exercise at the weights above.
If you cannot, the Alpha Destiny Novice Program will help you to hit these measures – with time and dedication.
2. How Long Have you Been Training?
Weightlifting is a long-term pursuit of strength.
Many people start completing a workout program that is 8-12 weeks in duration and think that by the end they will be jacked.
The reality is that weightlifting, especially true powerlifting or high-performance strength takes time – years to be more accurate.
If you have only been training for a couple of months, let alone a handful of weeks, the Alpha Destiny Novice Program will help you to put some structured weightlifting months under your belt.
Weightlifting is as much strength as it is movement patterns. The more experience you have training, the better your lifts will be – improvement in strength is a side factor in the overall development of your neural strength.
To make this easy to understand, if you have been training for less than six months, you are considered a novice, and the Alpha Destiny Program is right for you.
3. How Long Does it Take You To Recover?
To me, this is the most important question you can ask yourself. Soft tissue recovery is a huge factor in your development as a lifter.
Think back to the first time you went to the gym and completed a real workout – you were probably sore for the next week.
Tight muscles, going upstairs was a nightmare, eating good food helped, but your body took its time to recover.
If you have some workouts under your belt, you will probably have noticed that although you are still slightly sore the day after a good training session – your body recovers much faster.
This progress of adaptation to training is essential in determining if you are ready for a complex program or if you are best suited for a beginner-level program like the Alpha Destiny Novice Program.
Generally speaking, large muscles like the glutes and quads take about 36 hours to recover from difficult training sessions.
If you completed a difficult squatting session and it took you more than two days to recover from your training session you should be on a novice program like Alpha Destiny.
To summarize – track your big lifts; squat, bench and deadlift, assess if you can hit the main targets.
How Long have you been training? Any less than six months, novice programs like the Alpha destiny program might be right for you.
Finally, check and see how long your body takes to recover from a tough workout session.
If your body is taking longer than 2-3 days to regain strength and mobility than a basic program like Alpha Destiny Novice Program is right for you.
If you’re still following us, then it’s time to check out the actual program. Read below for a detailed breakdown of the Alpha Destiny Novice Program
Alpha Destiny Novice Program
This program follows a typical 3-day/week workout split. In other words, you will be training Monday/Wednesday/Friday and always taking the weekends off.
NOTE: For many people, this may seem like they are not training with a high enough frequency (number of workouts per week), but it is essential to understand that heavy workouts like these will put deep stress on the body. As a beginner, there is no need to train with a frequency above three workouts per week.
Here's what your weekly progression would look like:
| MONDAY | WEDNESDAY | FRIDAY |
|---|---|---|
| Workout A | Workout B | Workout A |
| MONDAY | WEDNESDAY | FRIDAY |
|---|---|---|
| Workout B | Workout A | Workout B |
This basic split would continue week on week until you feel you have put on strength and size.
You can use the principles of overload and progression to continue making progressions – see our seven tips to success to ensure success.
Alpha Destiny Novice Program – The Workouts
Workout A
- Box Squat 3/5×4-6
- Floor Press or Pause Bench 3/5×4-6
- Pendlay Row 3/5×4-6
- Overhead Barbell Extension 3×6-10
- Barbell/Dumbbell Preacher Curl 3×6-10
- Stiff-Legged Deadlift/Good Morning 2-3×6-10
- Weighted Plank 3×30-60s
Workout B
- Box Squat 3/5×4-6
- Paused Overhead Press 3/5×4-6
- Trap-Bar Deadlift 2×4-6
- Close-Grip Bench Press 3×6-8
- Weighted Chin-up 3×3-5
- Weighted Plank 3×30-60s
Understanding Reps and Sets
Reps and sets are the most critical part of this program. The exercises are designed to help you to gain strength, but the actual exercise reps and sets will be the biggest factor in your success.
Breaking down an exercise – Box Squat 3/5×4-6
- Reps: 4-6 (per set)
- Sets: 3 or 5 (depending on the week)
Generally speaking, you will want to have around 15-18 total reps per exercise – depending on how heavy the weight is.
In other words, if you were to choose to complete three sets, you would want to do five reps per set (3×5=15 total reps).
Conversely, if you picked five sets, your weight would be less, and you could complete more total reps – around 25-30 total reps. An example of this would be to complete a 5×5 (5×5=25 total reps).
Using a variety of both styles, heavy lifting with high weights and moderate lifting with a moderate weight will be an essential variability factor in your success as a weight lifter.
Exercises Explained
If you’re new to the world of weightlifting, there might be some exercises here that you have never seen before. Don't forget! Your success will be measured on your ability to complete each exercise to the best of your ability – take some time to read through these exercises and understand them fully.
Why Box Squats?
Box Squats are a simple variation on a traditional squat where you sit down on a box or a bench at the end-range of motion.
Traditionally, your squat will either end at ass-to-grass or a 90-degree knee angle – depending on your program. In the Alpha Destiny Novice Program, you will be using a box squat.
There are many reasons why you would want to use a box squat – especially as a beginner.
First, they put less stress on the knee joint – since most of your weight will be transferred back onto the glutes and hamstrings during the sitting phase.
Second, since you are sitting you will need to explode off the bench – you don't have any momentum, and you cannot “bounce” off your joints.
This means you have a better ability to develop power in the posterior chain – which is precisely what you want for lifting heavy.
The box squat is an excellent choice for anyone who wants to develop more strength while saving the knees – just be sure to add in some traditional squats now and then so that you do not become dependant on the rest on the bench/box.
Floor Press vs. Bench Press
In the Alpha Destiny Novice Program, you will be using a floor press quite often.
Although most programs will go straight to a traditional bench press this program seems to be trying to develop triceps more than other programs – probably to balance out your big lifts.
Other exercises like the overhead press and close-grip bench press will need their triceps to be strong – so this extra training using the floor press could help.
The floor press is also one of the better exercises for ensuring you are explosive off the ground.
Just like the box squat, the floor press will require you to have a short pause at the bottom – which means you cannot bounce the weight off your chest. This is an essential skill that any beginner lifter should understand.
Stiff Leg Deadlifts
Personally, I use a lower volume of stiff-leg exercises, but this is just because of my limb length. Stiff leg deadlifts are an excellent exercise for teaching the body how to handle weight over a long tempo (time under tension).
Here you will be developing hamstring, glute, and low back strength – but the focus again is slow, controlled movement – essential for beginners.
Be sure to keep a slight bend in the knee and work into your weight progressions slowly.
The hamstrings are long and skinny and can become injured very easily. If you feel sore before a workout like this I would recommend you lower your volume for that specific workout – there is no sense working into a stress-induced injury.
Weighted Chin-ups
This is perhaps the most challenging exercise on the entire program. Many people cannot complete a standard chin-up, nevermind a weighted one.
If you are a beginner lifter and you feel you cannot complete a weighted chin-up, I would recommend you take some time using a band-assist and improve your movement on the chin-up.
Most people have the strength to complete a chin-up, but they are not used to the movement and which specific muscles to use at different stages of the lift.
Be sure to take your time and work into this exercise slowly. Your main focus here should be to develop biceps and latissimus strength.
Your scapular retraction will be a huge factor in your overall success, but you still need to make sure you are using every muscle possible to complete this range of motion properly.
Check out this video to see how you can perform the perfect pull-up.
Weighted Planks
One of the unique exercises in this program is the weighted planks. This is not a traditional exercise in strength programs, but it is one that will help you to develop excellent core strength and even better stability.
Not only will this core strength help you to feel more stable in your big lifts like box squats and deadlifts, but it can also help to protect your body from injury.
The core is a massive set of muscles that are more important than just having a six-pack. A strong core means a strong athlete and one that will likely go without injury or pain when they are completing basic lifts with good form.
How Long Do I Use Alpha Destiny Novice Program?
This is one of the most popular questions we have received about the program. Since there are only two workouts, can you really use this for months on end?
The simple answer is yes, you can use this for an extended period, but this does require some explanation.
Generally speaking, most strength programs will work on a 6-week cycle.
After about six weeks, the program should have some changes – whether that be in difficulty, exercises, rep schemes or rest times. There are many factors that go into how your program should be formulated.
The Alpha Destiny Novice Program is built for the novice lifter to grasp an understanding for rep/set schemes, but it is also built to help the average joe put on strength and be ready for a more complex training program.
The Alpha Destiny Novice Program is not a program that you can complete forever. You will need to eventually change up your workout program.
Here are two things that I believe to be vitally important in your success as a weightlifter on any training program.
1. Listening to Your Body
How do you listen to your body? The more experience you have training with weights the better you will be at reading your body.
If you feel that you have not had significant improvements in strength over the past couple of weeks, it could be time to change up your routine.
If you feel like the program is not challenging enough, and you are recovering too quickly, this could also be an issue.
Recording your progress is essential. Listening to your body is something that will take time, but most importantly – data.
Simple things like writing down the results from your workout and a simple “how did you feel” statement will make a huge difference in your overall progress.
2. Understanding Foundation Over Physique
This program is not built to make you look good – on the standards of bodybuilding.
Yes, putting on strength, bettering your body composition – both of these will subjectively make you look “better” but this program is all about training towards a foundation of strength.
The Alpha Destiny Novice Program is not built to make you look better. It is built to provide you with an essential foundation of strength at which to progress on for years to come.
Our Seven Tips for Success on Alpha Destiny Novice Program
No workout program is perfect, and there will always be ways to ensure you are making the most progressions possible.
Here are the muzcle.com 7 tips for success on the Alpha Destiny Novice Program:
1. Patience
Weightlifting takes time. If you think that by completing a couple of workouts your physique will change you need to change your mental attitude. To be successful with this program, you must be patient and trust the process.
Do not deviate from the workouts. Do not get overly creative with your rep/set schemes. Keep it simple, be patient and trust that the workout is built to help you establish a strong and powerful foundation.
2. Persistence
I always tell my clients to be patient and persistent. Although these might seem like they clash, to be successful in any weightlifting or health goal you must demonstrate consistent effort. An effort demands change.
Some people think that just by going through the motions of the workout they will see results. We are here to tell you that unless you demonstrate persistent effort towards your goals, you will not see the results you have been looking for.
Be consistent and persistent in your pursuit of ever workout, ever exercise and every repetition.
3. Perfect Nutrition
Nutrition is by far the most significant factor that determines success from failure in the weightlifting world. If you are new to training, it is crucially important that the food you take into your body is clean and calorie-rich.
This is not a workout program built to help you lose weight – it’s built to help you put on strength and size (which means you may gain weight).
Since you will be building muscle, it is essential that you increase your calories and ensure that every calorie you are eating is clean.
Eating a diet rich in plant foods like fruit, vegetables, and whole grains will help to ensure you have the energy for long training sessions, while lean protein content like white meats and legumes will provide the basis for recovery after a strenuous training session.
4. Consistent Deep Sleep
Sleep is so underrated – especially as a weightlifter. Ensuring that you not only get 8 hours of sleep each night, but consistent sleep is vitally important. Try to create a routine of going to sleep and waking up at the same time every day.
Better sleep means a better attitude, better hormone balance and the optimal time to recover from your workouts.
5. Limiting Junk Calories
Although you may see guys online that eat whatever they want and look jacked, you must start to build the right habits. The successful habits of a complete weightlifter. Limiting junk calories is the first step in this process.
This means no chips, no soda, no refined grains, limit sugar, limit fatty meats (wings, ribs, etc.) and be sure to eat a fiber-rich diet.
Remember, the calories you put in provide the energy for your workouts. The better the calories, the better your workouts will be.
6. Record Everything
Every lifter should write down at least 50 words about each workout. A simple log-book or journal would help you to write down every workout you completed, the weight you completed it with and your actual results.
Personally, I like to use google spreadsheets for my workout programs. They allow you to organize all your results and can be accessed at any time.
Recording all your results will also help you to see when you are making progressions, when you are going through rest/deloading periods and when you need to take complete breaks.
7. Find A Good Lifting Partner
This is definitely one of the most underrated aspects of success for weightlifters.
Finding the right person to train with will make a huge difference in your success. You can motivate each other, spot each other, discuss good and bad workouts, keep each other accountable for your diets and training.
Do yourself a favor and find a friend that can be honest with you. A friend that is persistent, patient and hard working. They need to understand your goals and see the process as a long-term pursuit of something special.
NOTE: Finding the right gym/environment to train it will also be important. I love checking out the gym when I am in a new town. You get to see which gym has the right atmosphere for breeding success and heavy lifts.
Benefits of the Alpha Destiny Novice Program
You now have a detailed grasp of the overall program, and how to make the most of your training regime – but what do we think? How does this workout stack up against other great programs like German Volume Training (GVT) or PHUL programs?
Here is a brief overview of the benefits of the Alpha Destiny Novice Program.
Solid Exercises
Many programs have boring exercises that take time to complete. For example, in GVT you are following a program with compound movements at slow rep speeds with high sets – it can get a bit boring at times, especially if you are a new lifter.
Fortunately, Alpha Destiny Novice Program has some fun exercises that will keep you motivated to train.
Pushing your limits on a box squat demands time and precision, but also power and engagement. The exercises are interactive and do form the basis for your development of strength over the coming months.
The Alpha Destiny Novice Program stacks up pretty high on our radar just because of the useful and progressive training that is provided from the exercise library.
Less Stressful than Other Programs
Most programs make people train far too often. Everyone thinks that they need to train 4-6 times a week to see strength gains, but this program shows everyone that 3x a week is perfect for strength and size.
The exercise library focusses on exercises that require a “pause” at the end range of motion which can put far less stress on the joints from bouncing into reps.
The combination of these two factors (proper frequency and exercises) should lead to a lower rate of injury and less stress on your body.
If you are a busy person, this workout might be optimal for you simply because you can lift heavy and focus on only crushing your workouts 3x a week, rather than showing up on point every day with training programs that are higher in frequency.
Good Rep/Set Schemes
When we first read this program, we were pretty impressed with the reps and set schemes. Lots of beginner programs are pretty straightforward with their reps and sets – as to not confuse the novice lifter.
The Alpha Destiny Novice Program takes a different approach and uses traditional rep/set schemes to ensure the highest possible results.
If you are the type of person that is looking for the best results, regardless of the external research you may need to do – the Alpha Destiny Novice Program is built for you.
Can the Alpha Destiny Novice Program Help Reduce Puffy Nipples?
Yes, the Alpha Destiny Novice Program can help reduce puffy nipples. By following the workout routine and nutritional guidelines, individuals may see a reduction in chest fat and improvement in overall chest appearance. Additionally, incorporating specific exercises and following tips for reducing puffy nipples can also be beneficial.
Downsides to the Alpha Destiny Novice Program
No program is perfect, and the Alpha Destiny Novice Program is no exception to this. Although at first glance, you might think that this is the perfect start to your training quest there are some significant downsides you should be aware of.
Lack of Progressions
Unless you have studied Kinesiology or high-performance sports programming it could be difficult for you to make clear progressions past the 2-3 month mark.
This program does not include progressions. It is great that they kept a simple format of two workouts that repeat and overlap, but it is also a downside because it means you will lack adaptability after completing each workout several times.
A simple solution to this is to use this program short term (less than three months) and study the basic principles of progressive overload to increase your strength this way.
Lack of Relative Strength
Relative strength is your body's ability to lift its own weight. Many people will know this as basic calisthenics – push-ups, leg lifts, pull-ups. Although these exercises may seem silly to complete in strength or weight lifting programs, they are essential for your overall development.
They are perfect for deloading days and are perfect for ensuring that your body has a happy balance of absolute strength (lifting as much weight as possible) and relative strength (lifting your bodyweight).
I know we mentioned that you shouldn't deviate from the structure of this workout program, but I would personally suggest that every 3rd week you should complete a basic calisthenics workout to help your body recover, deload and increase your relative strength.
Complex Exercises
If you are new to working out, this exercise library might be a little complex.
Floor presses might seem simple, but they are actually quite difficult to complete correctly. The same applies to box squats and stiff leg deadlifts.
Our suggestion would be to find a trainer that can assist you in finding the right form for you on each lift. Understanding how limb length factors in is very important in your overall quest for absolute strength.
We have also included a video library of each exercise performed with the best possible form. You can find this below in the Exercise Library section.
Little Focus on Rotational Strength
This is perhaps the biggest downside to this program. To be truthful, it is a massive issue in the strength community. There is very little focus on rotational strength, especially in the core and hips.
Ensuring that you have a strong core is not just about planking for as long as possible. Your body needs to be stable in a variable environment – and this all comes from your body's ability to handle stress while it is moving in space.
Completing simple exercises like Russian twists or cable rotations will help to ensure that you have the structural integrity to continue lifting for the next series of months.
Alpha Destiny Novice Program – Build Strength Today
This program is built for the average joe. The average gym-goers who have just started to lift and is learning to put faith in their body and strength.
If you are new to the game of weightlifting and are ready to take on a new challenge, find the right gym, a solid lifting buddy, get your nutrition in check and start crushing your workouts.
Record your results, track your progress and be consistent.
Do not become distressed if you have a bad workout – this is normal and is merely a little curve on the long highway to success in the gym.
Keep your head down and have faith that you will succeed in your quest for increased strength. Good luck and enjoy the hard work and the results that come with it.
Exercise Library
Box Squat
Floor Press or Pause Bench
Pendlay Row
Overhead Barbell Extension
Barbell/Dumbbell Preacher Curl
Stiff-Legged Deadlift
Good Morning
Weighted Plank
Paused Overhead Press
Trap-Bar Deadlift
Close-Grip Bench Press
Weighted Chin-up
CSEP-CPT, Expert in Exercise Physiology.
Website: earnyourstrength.com.
Gabriello is a writer and strength expert best known for his science-based yet practical approach to exercise physiology, nutrition, and strength. After serving in a directors position for The Canadian Society for Exercise Physiology, Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s articles have been published globally, in several languages, on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who seek strength, mobility, and conditioning. Through individualized and progressive programming he can optimize your fitness through his Earned Fitness program.
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