As Above So Below

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.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Seated Dip (Machine)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

One Arm Lateral Raise (Cable)

Upper - Incline BP (Deload)

MacLoed Flys

Upper - Incline BP

Dumbbell Row

Arnold Press

Pull-Up (Bodyweight)

Lateral Raise (Machine)

Chest Fly (Machine)

Face Pull

Upper - Dips (Deload)

Upper - Dips

High Bar Squat (Barbell)

Lying Leg Curl

Cossack Squat

Hyperextension

Sit Up (GHR)

Standing Calf Raise

Deadhang

Lower - Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension (Single Leg)

Ab Wheel

Scapular Pull Ups

Seated Calf Raise

Lower - RDLs

Lower - Squat (Deload)

Lower - RDLs (Deload)

If running often, sub BSS w glute thrusts

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