The AlphaDestiny Novice Program is a free full-body routine from Alex Leonidas (AlphaDestiny) built to add the most muscle and strength possible in your first year of lifting. It runs two workouts, A and B, three days a week.
You alternate the workouts on Monday, Wednesday, and Friday, and add weight to the bar almost every session. The big lifts use a flexible 3-or-5 set scheme, so you can scale the volume to how well you recover.
It’s aimed at true beginners who can train the main barbell lifts with decent form. If you’d rather have a more guided linear-progression template, our GZCLP beginner program is a good alternative.
Table of Contents
AlphaDestiny Novice Program Spreadsheet
I built a free tracker for the program. Both workouts are on their own tabs with every exercise, the set-and-rep scheme, and a session-by-session log.
For the main lifts you set whether you’re doing 3 or 5 work sets, then log your total reps each session. The Next? cell flags when you’ve hit the rep target and earned a weight jump. The Read Me tab covers the 3/5 scheme, weight jumps, and what to do when you stall.
Program via Alex Leonidas (AlphaDestiny) on YouTube, where he shares it for free.
How the AlphaDestiny Novice Program Works
The program is two alternating full-body workouts run three times a week. Week 1 is A, B, A. Week 2 is B, A, B. Because each session hits the whole body, you practice the main lifts often and add weight frequently, which is exactly what drives fast novice progress.
Box squats, paused bench, and a trap-bar deadlift keep the big lifts a little more forgiving on form and joints while you’re still learning. The accessories cover the arms, back, and posterior chain so nothing gets neglected.
Workout A and Workout B
Workout A leans on the squat, bench, and row.
| Exercise | Sets x Reps |
|---|---|
| Box Squat | 3/5 x 4-6 |
| Paused Bench Press | 3/5 x 4-6 |
| Pendlay Row | 3/5 x 4-6 |
| Overhead Barbell Triceps Extension | 3 x 6-10 |
| Barbell / DB Preacher Curl | 3 x 6-10 |
| Stiff-Legged Deadlift / Good Morning | 2-3 x 6-10 |
| Weighted Plank | 3 x 30-60s |
Workout B swaps in the overhead press and trap-bar deadlift.
| Exercise | Sets x Reps |
|---|---|
| Box Squat | 3/5 x 4-6 |
| Paused Overhead Press | 3/5 x 4-6 |
| Trap-Bar Deadlift | 2 x 4-6 |
| Close-Grip Bench Press | 3 x 6-8 |
| Weighted Chin-Up | 3 x 3-5 |
| Weighted Plank | 3 x 30-60s |
The 3/5 Set Scheme
The main lifts are marked 3/5, which means you pick either 3 or 5 work sets based on how you’re recovering. With 3 sets you want your total reps across all sets to reach 15 to 18 before adding weight. With 5 sets you’re chasing 25 to 30 total.
Once you hit that total, add weight next session and the rep count resets lower. It’s a simple way to autoregulate volume without overthinking it.
How to Progress
Add weight whenever you hit the rep target. Squats go up 5 to 10 lb, deadlifts 10 to 20 lb, and the presses 5 to 10 lb, with smaller jumps as the weights get heavy. Run your own warm-up sets up to the working weight.
If a lift stalls for two or more sessions, drop it about 10% and build back up. Keep going until your novice gains slow down, often somewhere between 6 and 15 months, then move to an intermediate program.
Frequently Asked Questions
What is the AlphaDestiny Novice Program?
It’s a free full-body beginner program from Alex Leonidas (AlphaDestiny) that runs two alternating workouts three days a week. It uses box squats, paused presses, and a trap-bar deadlift, with a flexible 3-or-5 set scheme on the main lifts to add size and strength fast.
Is the AlphaDestiny Novice Program good for beginners?
Yes, that’s exactly who it’s built for. It assumes you can perform the main barbell lifts with reasonable form. If you’re brand new to the barbell, spend a little time learning the movements first, then run this to take advantage of your novice gains.
How many days a week is it?
Three days a week, training Monday, Wednesday, and Friday. You alternate Workout A and Workout B, so each one comes up about three times every two weeks.
What does the 3/5 notation mean?
It means you choose 3 or 5 work sets on that lift. Three sets is less fatiguing and you progress when your total reps reach 15 to 18. Five sets adds volume and you progress at 25 to 30 total reps. Pick based on your recovery.
Why box squats and a trap-bar deadlift?
Both are a little easier on the lower back and knees and simpler to learn than the low-bar back squat and conventional deadlift. For a first-year lifter that means you can push the weight up safely while still building the same strength and muscle.
When should I move on from this program?
When the weight stops going up session to session even after resetting, your novice phase is ending. A common benchmark is benching 225×5, squatting 315×5, and deadlifting 405×5, after which an intermediate program suits you better.
