The AlphaDestiny Novice/Intermediate Hybrid Program is a free routine from Alex Leonidas (AlphaDestiny) for lifters caught in the middle: intermediate on some lifts but still novice on others. It bridges the gap between his beginner novice program and a full intermediate program like the Texas Method.
It runs three days a week (Monday, Wednesday, Friday) as an A/B/C week, and comes in two versions depending on where you’re ahead. Your stronger lifts progress weekly, your weaker lifts keep progressing every session like a novice.
This is the natural next step once your linear progress stalls on one end. If you’re earlier than that and want a simple beginner template, our GZCLP program is a good starting point.
Table of Contents
AlphaDestiny Hybrid Program Spreadsheet
I built a free tracker covering both versions. There’s a tab for each workout (Upper Emphasis A/B/C and Lower Emphasis A/B/C) with every exercise and a session-by-session log.
The Next? cell tells you what to do per lift: it flags a weight jump when you hit the rep target on the novice lifts, and shows the weekly or PR-day cue on the intermediate lifts. The Read Me tab walks through both versions and the two progression styles.
Program via Alex Leonidas (AlphaDestiny), who shares it for free.
How the Hybrid Program Works
The idea is simple. Most lifters don’t become intermediate everywhere at once. You might press like an intermediate but still squat and pull like a novice, or the other way around. Running a pure novice or pure intermediate program leaves gains on the table for the lift that’s at the wrong stage.
So the hybrid splits the difference. Your stronger lifts move to weekly progression with a Texas Method style layout (a volume day, a lighter day, and a 5RM PR day on Friday), while your weaker lifts keep adding weight every session. Pick the version that matches which end you’re ahead on.
Version 1: Upper Body Emphasis
Run this if you can bench 225×5 but you’re not yet squatting 315×5 or pulling 405×5. Your pressing runs weekly and your lower body runs novice. Here’s Workout A; Workouts B and C are in the spreadsheet.
| Exercise | Sets x Reps |
|---|---|
| Box Squat | 3/5 x 4-6 (novice, daily) |
| Bench / Overhead Press | 5 x 4-6 @ 80-90% of 5RM |
| Pendlay Row | 3 x 4-6 |
| BB / DB Overhead Triceps Ext. | 3 x 6-10 |
| BB / DB Preacher Curl | 3 x 6-10 |
| Stiff-Legged Deadlift / Good Morning | 3 x 6-8 |
| Standing Cable Crunch | 3 x 10-20 |
Version 2: Lower Body Emphasis
Run this if you squat 315×5 and pull 405×5 but can’t yet bench 225×5. Now the squat runs weekly and your pressing runs novice. Here’s Workout A; B and C are in the spreadsheet.
| Exercise | Sets x Reps |
|---|---|
| Box Squat | 5 x 4-6 @ 80-90% of 5RM |
| Floor Press / Paused OHP | 3/5 x 4-6 (novice, daily) |
| Pendlay Row | 3 x 4-6 |
| BB / DB Overhead Triceps Ext. | 3 x 6-10 |
| BB / DB Preacher Curl | 3 x 6-10 |
| Standing Cable Crunch | 3 x 10-20 |
How Progression Works
On the novice lifts, add weight every session you can. When a lift stalls, drop it about 10% and build back up. The big lifts use the 3/5 scheme, so you pick 3 or 5 work sets and progress when your total reps hit the target.
On the intermediate lifts, add about 5 lb per week. The week is a volume day (5 sets of 4-6 at 80-90% of your 5RM), a lighter middle day, and a Friday 5RM single where you try to set a small PR. When those stall, reset and rebuild over a few weeks.
Frequently Asked Questions
What is the AlphaDestiny Hybrid Program?
It’s a free three-day-a-week program from Alex Leonidas for lifters who are intermediate on some lifts and novice on others. It runs your stronger lifts on weekly Texas Method style progression and your weaker lifts on novice daily progression at the same time.
Which version should I run?
Run Version 1 (Upper Emphasis) if your bench is ahead but your squat and deadlift lag. Run Version 2 (Lower Emphasis) if your squat and deadlift are ahead but your bench lags. The benchmarks are roughly bench 225×5, squat 315×5, and deadlift 405×5.
Is this program free?
Yes. Alex Leonidas (AlphaDestiny) shares the full program for free. The spreadsheet here just lays both versions out so you can log your training and see at a glance what to add.
How is this different from the novice program?
The novice program adds weight to everything every session. The hybrid recognizes that one part of your body has outgrown that and switches those lifts to weekly progression, while keeping daily progression on the lifts that are still novice.
What does 5RM and 80-90% mean here?
The intermediate lifts are run off your 5-rep max. The volume day uses 80-90% of that 5RM for 5 sets of 4-6, and Friday is a single all-out set at your 5RM where you try to beat your previous best.
What do I run after this?
Once both ends have caught up and weekly progress stalls, move to a full intermediate program such as the Texas Method. The hybrid is a bridge, not a forever program.
