// INTRODUCTION
Welcome to this workout guide. This document details two distinct training programs that represent my complete journey and evolution over five years of consistent lifting, moving from building a heavy, foundational strength baseline as a beginner to fine-tuning a body-sculpting split adapted to my individual genetics and aesthetic goals.
My foundation began with Program 1 (AlphaDestiny Full Body), which I ran for my first three years in the gym. This program was pivotal in my physical transformation: it allowed me to bulk up to 71 kg while developing serious raw strength, helping me hit major personal milestones including a 225lb Bench Press, 315lb Squat, and 405lb Deadlift. After building a rock-solid strength and muscular foundation, I transitioned into a cut and shifted toward a more aesthetics-focused approach.
Program 2 (Current Hybrid Routine) is the result of that evolution. Inspired by Jeff Nippard, it balances heavy pressing and pulling with targeted volume. Keep in mind that Program 2 is strictly customized to my personal genetics, specifically accommodating the fact that my legs grow significantly faster than my upper body. I highly recommend using Program 2 as a framework and adjusting exercise selection, volume, and muscle group frequency to fit your own unique body mechanics and lagging body parts.
PROGRAM 1: THE FOUNDATION
ALPHADESTINY FULL BODY (3X / WEEK)
A 3-day-a-week full-body routine built to maximize raw strength, explosive power, and heavy compound progression.
PROGRAM 2: THE CURRENT SPLIT 5-DAY PUSH/LEGS/PULL
A hybrid routine heavily inspired by Jeff Nippard's science-based programming, balancing strength and hypertrophy with a specific upper-body focus.
PROGRAM OVERVIEW & HISTORY
This is the exact full-body program originally designed by AlphaDestiny (Alex Leonidas) that I followed for my first 3 years of lifting. Built around heavy compound lifts, full-body frequency, and strong yoke emphasis (upper back, traps, neck, rear delts), this program provides the ultimate foundation to build raw strength, thick muscular density, and total-body power.
| EXERCISE | SETS | REPS | NOTES/FOCUS |
|---|---|---|---|
| Box Squat / Barbell Back Squat | 3-5 | 4-6 | Main leg power driver; focus on depth & power |
| Pause Bench Press | 3-5 | 4-6 | Primary pressing movement; rotate or focus bench |
| Barbell Bent-Over Row / Pendlay Row | 3-5 | 4-6 | Heavy horizontal pull for upper back density |
| Overhead Barbell Extension | 3 | 6-10 | Tricep long-head mass & lockout power |
| Barbell / Dumbbell Preacher Curl | 3 | 6-10 | Focus on lengthening the bicep |
| Stiff-Legged Deadlift / Good Morning | 2-3 | 6-10 | Focus on a deep stretch for hamstring hypertrophy |
| EXERCISE | SETS | REPS | NOTES/FOCUS |
|---|---|---|---|
| Box Squat / Barbell Back Squat | 3-5 | 4-6 | Main leg power driver; focus on depth & power |
| Standing Overhead Press (OHP) | 3-5 | 4-6 | Strict vertical pressing strength, pause at bottom |
| Trap Bar Deadlift | 2 | 6-10 | Main posterior chain overload movement |
| (Weighted) Chin Up | 3 | 3-5 | Main vertical pulling movement; substitute Lat Pulldowns if needed |
| Close Grip Bench Press | 3 | 6-8 | For tricep mass & elbow flexion power |
| Weighted Planks | 3 | 30-60s | Move onto weighted planks or cable crunches as core strength improves |
PROGRAM OVERVIEW & RATIONALE
Heavily inspired by Jeff Nippard's science-based programming, this 5-day training split balances heavy strength development with targeted muscular hypertrophy while prioritizing strict progressive overload.
WHY 1X LEGS? After 5 years of lifting, I discovered that my lower body responds and grows significantly faster than my upper body. Structuring the week around 1 dedicated leg session allows me to hit upper-body muscle groups with higher frequency while keeping my lower body training focused and proportional.
| EXERCISE | SETS | REPS | NOTES/FOCUS |
|---|---|---|---|
| Barbell Bench Press | 3 Warmup + 1 Top Set | 6-8 | Heavy compound pressing strength |
| Larson Press | 2 | 10 | Feet-up bench for pure chest isolation |
| Smith Machine Seated Shoulder Press | 2 Warmup + 3 Working | 6-8 | Heavy vertical pressing power |
| Chest Expander (Heavy Chest Flyes) | 3 | 10 | Deep stretch and chest hypertrophy |
| Standing Machine Lateral Raise | 3 | 10-12 | Side delt isolation & width |
| Superset: Tricep Extension (Cable) / Cable Tricep Press | 3 | 12 | Tricep lockout work & burnout |
| EXERCISE | SETS | REPS | NOTES/FOCUS |
|---|---|---|---|
| Seated Leg Curl | 2 | 15 | Hamstring isolation & knee flexion |
| Seated Leg Extension | 2 | 15 | Quad isolation & knee extension |
| Horizontal Leg Press | 2 Warmup + 3 Working | 8-6 | Main compound leg overload |
| Good Morning | 3 | 8-10 | Posterior chain & hinge strength |
| Hip Abduction | 2 | 15 | Outer hip & glute medius |
| Hip Adduction | 2 | 15 | Inner thigh & adductor focus |
| Calf Extension | 3 | 12-15 | Lower leg strength & hypertrophy |
| EXERCISE | SETS | REPS | NOTES/FOCUS |
|---|---|---|---|
| Straight Arm Pull Down | 2 | 20, 15 | Lat engagement & pre-exhaustion |
| Bent Over Row | 3 | 14 (7/7) | 7 full reps + 7 half ROM reps |
| Single Arm Cable Row | 3 | 12 | Unilateral back density & stretch |
| Lat Pull Down | 3 | 12-15 | Upper back & lat width focus |
| Superset: Upright Cable Row / Face Pull | 3 | 15 | Side delts, rear delts, posture & traps |
| Hyperextension | 3 | 10, 15, 20 | Lower back & spinal erectors |
| Bayesian Curl | 3 | 12 | Bicep stretch-mediated hypertrophy |
| Behind the Back Wrist Curl | 3 | 15 | Forearm flexion & grip strength |
| EXERCISE | SETS | REPS | NOTES/FOCUS |
|---|---|---|---|
| Smith Machine Incline Bench Press | 2 Warmup + 3 Working | 8/5/15 | Pyramid reps: Set 1 (8), Set 2 (5), Set 3 (15) |
| Machine Shoulder Press | 1 Warmup + 3 Working | 8-10 | Controlled vertical press hypertrophy |
| Pec Deck Fly | 3 | 15 | Chest isolation & peak contraction |
| Standing Machine Lateral Raise | 3 | 12-15 | High-rep side delt hypertrophy |
| Tricep Extension (Cable) | 4 | 15 | High volume tricep work |
| Cable Crunch | 3 | 12 | Weighted abdominal flexion |
| Torso Rotation | 2 | 15 | Core stability & obliques (each side) |
| EXERCISE | SETS | REPS | NOTES/FOCUS |
|---|---|---|---|
| One Arm Lat Pull-in | 2 | 15 | Lat warm-up & isolation focus |
| Rack Pull | 2 Warmup + 3 Working | 6-8 | Heavy posterior chain & upper back overload |
| Weighted Pull Up | 1 BW Set + 3 Working | 6 | Heavy vertical pulling strength |
| Chest Supported T-Bar Row | 3 | 10 | Mid-back thickness without lower back fatigue |
| Seated Cable Row | 3 | 15 | High-rep back density |
| Reverse Flyes | 2 | 15 | Rear delt isolation |
| Barbell Curl | 3 | 8, 8, 6 | Heavy bicep strength progression |
| Reverse Curl | 3 | 15 | Brachialis & forearm hypertrophy |