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As Above So Below v3

by HQ

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, slight bulk, and pushing accessories close to failure. Designed to be combined with running. 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
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 06:46
  • Last Edited
    Feb 18, 2026 10:18
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Abs
8.8%
Quadriceps
8.2%
Glutes
7.6%
Middle Delts
7.4%
Hamstrings
7.4%
Front Delts
7.2%
Lats
7.2%
Triceps
6.6%
Biceps
6.5%
Rear Delts
4.6%
Chest
3.9%
Adductors
3.3%
Calves
3.3%
Lower Back
3.1%
Abductors
2.5%
Other
1.6%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2-4 reps
6-10 reps
75%
60%
2
Hack Squat
1
1
5-8 reps
6-10 reps
70%
60%
3
Leg Press
2
5-10 reps
RPE 7.5
4
Single-Leg Leg Curl
2
8-12 reps
RPE 8.5
5
Seated Calf Raise
2
15-30 reps
RPE 8
6
Standing Calf Raise
2
6-15 reps
RPE 9
7
Hip Abductor (Machine)
2
15-20 reps
-
8
Decline Sit Up (Weighted)
2
-
9
Copenhagen Plank
2
-
10
Weighted Tibialis Raise
2
20-50 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2-4 reps
6-10 reps
80%
63%
2
Hack Squat
1
1
5-8 reps
6-10 reps
75%
63%
3
Leg Press
2
5-10 reps
RPE 8
4
Single-Leg Leg Curl
2
8-12 reps
RPE 8.5
5
Seated Calf Raise
2
15-30 reps
RPE 8
6
Standing Calf Raise
2
6-15 reps
RPE 9
7
Hip Abductor (Machine)
2
15-20 reps
-
8
Decline Sit Up (Weighted)
2
-
9
Copenhagen Plank
2
-
10
Weighted Tibialis Raise
2
20-50 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2-4 reps
6-10 reps
85%
66%
2
Hack Squat
1
1
3-6 reps
6-10 reps
85%
66%
3
Leg Press
2
5-10 reps
RPE 8.5
4
Single-Leg Leg Curl
2
8-12 reps
RPE 8.5
5
Seated Calf Raise
2
15-30 reps
RPE 8
6
Standing Calf Raise
2
6-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
15-20 reps
-
8
Decline Sit Up (Weighted)
2
-
9
Copenhagen Plank
2
-
10
Weighted Tibialis Raise
2
20-50 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 7
2
Seated Dip (Machine)
2
8-15 reps
65%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
2
8-15 reps
RPE 7.5
5
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Lu Raise
2
10-20 reps
RPE 7
8
Bayesian Curl
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 8
2
Seated Dip (Machine)
2
8-12 reps
69%
3
T-Bar Row
3
8-12 reps
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8.5
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Lu Raise
2
10-20 reps
RPE 7.5
8
Bayesian Curl
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 9
2
Seated Dip (Machine)
2
6-10 reps
72%
3
T-Bar Row
2
8-10 reps
RPE 9.5
4
Standing Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Lu Raise
2
10-20 reps
RPE 8
8
Bayesian Curl
2
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7.5
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
4
Hip Adductor (Machine)
2
15-20 reps
-
5
Lying Leg Raise
3
AMRAP
RPE 7.5
6
Ab Wheel
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
4
Hip Adductor (Machine)
2
15-20 reps
-
5
Lying Leg Raise
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8.5
7
Decline Sit Up (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8.5
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
4
Hip Adductor (Machine)
2
15-20 reps
-
5
Lying Leg Raise
3
AMRAP
RPE 9
6
Ab Wheel
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8 reps
67%
3
Lat Pulldown
1
2
4-6 reps
8-10 reps
80%
65%
4
Seated Wide-Grip Row (Cable)
2
8-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
-
7
Face Pull
2
10-20 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
8-12 reps
-
9
Reverse Pec Deck
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
8 reps
69%
3
Lat Pulldown
1
2
4-6 reps
8-10 reps
82.5%
70%
4
Seated Wide-Grip Row (Cable)
2
8-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
-
6
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
7
Face Pull
2
10-20 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
8-12 reps
-
9
Reverse Pec Deck
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
72%
3
Lat Pulldown
1
2
4-6 reps
8-10 reps
85%
75%
4
Seated Wide-Grip Row (Cable)
2
8-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
-
6
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
7
Face Pull
2
10-20 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
8-12 reps
-
9
Reverse Pec Deck
2
10-20 reps
RPE 9
Week 1
1 / 3 Weeks
Day 2
1
Seated Dip (Machine)
1 Set
6 Reps
@7
2
Seated Dip (Machine)
2 Sets
8-15 Reps
65%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Standing Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@7.5
5
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
6
Lateral Raise (Machine)
2 Sets
6-15 Reps
@9
7
Lu Raise
2 Sets
10-20 Reps
@7
8
Bayesian Curl
2 Sets
8-20 Reps
-
Day 3
1
Hyperextension
2 Sets
10-15 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7.5
3
Leg Extension (Single Leg)
2 Sets
8-12 Reps
@8
4
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
5
Lying Leg Raise
3 Sets
AMRAP
@7.5
6
Ab Wheel
3 Sets
AMRAP
@8
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2-4 Reps
6-10 Reps
75%
60%
2
Hack Squat
1 Set
1 Set
5-8 Reps
6-10 Reps
70%
60%
3
Leg Press
2 Sets
5-10 Reps
@7.5
4
Single-Leg Leg Curl
2 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
2 Sets
15-30 Reps
@8
6
Standing Calf Raise
2 Sets
6-15 Reps
@9
7
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
8
Decline Sit Up (Weighted)
2 Sets
-
9
Copenhagen Plank
2 Sets
-
10
Weighted Tibialis Raise
2 Sets
20-50 Reps
@8.5
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
6 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
67%
3
Lat Pulldown
1 Set
2 Sets
4-6 Reps
8-10 Reps
80%
65%
4
Seated Wide-Grip Row (Cable)
2 Sets
8-15 Reps
@9
5
One Arm Lateral Raise (Cable)
2 Sets
8-20 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Face Pull
2 Sets
10-20 Reps
@7
8
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
9
Reverse Pec Deck
2 Sets
10-20 Reps
@7