AlphaDestiny Hybrid — Lower Body Emphasis
Three full-body days give squat and deadlift weekly heavy fives while pressing keeps rep-range progress.
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Program
Details
Starting weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | A | B | C |
| 2 | A | B | C |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Alternate the two presses in order, keeping separate weights for each movement. Use a barbell for arm work on one of Monday or Friday and dumbbells on the other. When the choice is three or five, choose exactly one of those counts. Round to your chosen equipment increment. If you judge a lift has stalled, choose a replacement weight or variation; about a ten-percent reduction or a suitable variation change may help. One weaker workout does not automatically mean a stall. Warm up, rest and choose assistance weights as needed. Continue until your lagging lifts are ready for a full intermediate program.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Stable exercise box
- Cable stack
- Dumbbells
- Flat bench
- Preacher support bench
- Pull-up bar
- Reverse hyperextension bench
- Squat rack
- Trap bar
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