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As Above So Below

by HQ
1 athletes joined

Program Description

Gain muscle, break from SBD, less systemic fatigue. Be conservative starting each block. Focus on mobility & ROM. Use slight body english on free weight pulling movements for better force curve. Recommend LUxLUxx cadence, running with slight bulk, and pushing non-compound accessories close to or beyond failure with myoreps / partials. Test adding core work (progressive ab wheel, dragon flies, pallof press etc) if minimal interference.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2024 04:15
  • Last Edited
    Jan 06, 2025 03:37
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6 reps
RPE 8
2
High Bar Squat (Barbell)
3
8 reps
65%
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Cossack Squat
2
8-12 reps
RPE 8
5
Hyperextension
2
10-15 reps
RPE 8
6
Sit Up (GHR)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
15-20 reps
RPE 8
8
Deadhang
1
1
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6 reps
RPE 8.5
2
High Bar Squat (Barbell)
3
8 reps
69%
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Cossack Squat
2
8-12 reps
RPE 8
5
Hyperextension
2
10-15 reps
RPE 8
6
Sit Up (GHR)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
15-20 reps
RPE 8
8
Deadhang
1
1
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6 reps
RPE 9.5
2
High Bar Squat (Barbell)
3
8 reps
72%
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Cossack Squat
2
8-12 reps
RPE 8
5
Hyperextension
2
10-15 reps
RPE 8
6
Sit Up (GHR)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
15-20 reps
RPE 8
8
Deadhang
1
1
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
50%
2
Lying Leg Curl
3
8-12 reps
RPE 6
3
Cossack Squat
2
8-12 reps
RPE 6
4
Hyperextension
2
10-15 reps
RPE 6
5
Sit Up (GHR)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
15-20 reps
RPE 7
7
Deadhang
1
1
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 8
2
Seated Dip (Machine)
3
8-15 reps
65%
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Arnold Press
3
10-20 reps
RPE 7.5
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Chest Fly (Machine)
2
8-15 reps
RPE 8
8
Face Pull
1
1
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 8.5
2
Seated Dip (Machine)
3
8-12 reps
69%
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Arnold Press
3
10-20 reps
RPE 8
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Chest Fly (Machine)
2
8-15 reps
RPE 8
8
Face Pull
1
1
10-20 reps
10-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-10 reps
72%
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Arnold Press
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Chest Fly (Machine)
2
8-15 reps
RPE 8
8
Face Pull
1
1
10-20 reps
10-20 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-15 reps
50%
2
Dumbbell Row
3
8-12 reps
RPE 6
3
Arnold Press
2
10-20 reps
RPE 6
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Machine)
2
6-15 reps
RPE 8
6
Chest Fly (Machine)
2
8-15 reps
RPE 7
7
Face Pull
1
1
10-20 reps
10-20 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
67%
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
5
Deadhang
1
1
RPE 8.5
RPE 10
6
Ab Wheel
2
AMRAP
RPE 8
7
Seated Calf Raise
2
15-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
69%
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
5
Deadhang
1
1
RPE 8.5
RPE 10
6
Ab Wheel
2
AMRAP
RPE 8
7
Scapular Pull Ups
2
-
8
Seated Calf Raise
2
15-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
72%
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
5
Deadhang
1
1
RPE 8.5
RPE 10
6
Ab Wheel
2
AMRAP
RPE 8
7
Seated Calf Raise
2
15-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
50%
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 6
4
Deadhang
1
1
RPE 8.5
RPE 10
5
Ab Wheel
2
AMRAP
RPE 8
6
Seated Calf Raise
2
15-25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
65%
2
Seated Dip (Machine)
2
8-12 reps
RPE 8.5
3
Lat Pulldown
3
6-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
8
MacLoed Flys
2
10-25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
8 reps
67%
2
Seated Dip (Machine)
2
8-12 reps
RPE 8.5
3
Lat Pulldown
3
6-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
8
MacLoed Flys
2
10-25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
8 reps
69%
2
Seated Dip (Machine)
2
8-12 reps
RPE 8.5
3
Lat Pulldown
3
6-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
8
MacLoed Flys
2
10-25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
50%
2
Seated Dip (Machine)
2
8-12 reps
RPE 6
3
Lat Pulldown
2
6-12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
2
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Seated Dip (Machine)
1 Set
6 Reps
@8
2
Seated Dip (Machine)
3 Sets
8-15 Reps
65%
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Arnold Press
3 Sets
10-20 Reps
@7.5
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Lateral Raise (Machine)
2 Sets
6-15 Reps
@9
7
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
8
Face Pull
1 Set
1 Set
10-20 Reps
10-20 Reps
@7.5
@8.5
Day 4
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
65%
2
Seated Dip (Machine)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
3 Sets
6-12 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
8-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
6
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
@8
7
One Arm Lateral Raise (Cable)
2 Sets
8-20 Reps
@9
8
MacLoed Flys
2 Sets
10-25 Reps
@6.5
Day 1
1
High Bar Squat (Barbell)
1 Set
6 Reps
@8
2
High Bar Squat (Barbell)
3 Sets
8 Reps
65%
3
Lying Leg Curl
3 Sets
8-12 Reps
@8.5
4
Cossack Squat
2 Sets
8-12 Reps
@8
5
Hyperextension
2 Sets
10-15 Reps
@8
6
Sit Up (GHR)
2 Sets
AMRAP
@10
7
Standing Calf Raise
2 Sets
15-20 Reps
@8
8
Deadhang
1 Set
1 Set
@8.5
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
67%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8
4
Leg Extension (Single Leg)
2 Sets
8-12 Reps
@8
5
Deadhang
1 Set
1 Set
@8.5
@10
6
Ab Wheel
2 Sets
AMRAP
@8
7
Seated Calf Raise
2 Sets
15-25 Reps
@7.5