As Above So Below v4

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
Goal
Muscle, Strength, Women's
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 06, 2026 06:46
Last Edited
Apr 04, 2026 12:23

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12%

Abs

9.3%

Lats

8.7%

Middle Delts

8.6%

Front Delts

7.9%

Quadriceps

7.5%

Biceps

7.3%

Triceps

6.6%

Hamstrings

6.3%

Glutes

5.6%

Rear Delts

4.8%

Adductors

3.7%

Chest

3.6%

Lower Back

3.3%

Calves

1.7%

Other

1.7%

Forearms

1.2%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Romanian Deadlift (Barbell)

4-6 reps

8-10 reps

75%

60%

Hack Squat

6-8 reps

8-10 reps

75%

60%

Single-Leg Leg Curl

8-12 reps

RPE 8.5

Lying Leg Raise

AMRAP

RPE 8

Single Leg Calf Raise (Leg Press)

8-12 reps

RPE 8.5

Copenhagen Plank

Side Plank

Walking Lunge (Dumbbell)

AMRAP

Weighted Tibialis Raise

20-50 reps

RPE 8.5

Day 1

Romanian Deadlift (Barbell)

4-6 reps

8-10 reps

80%

63%

Hack Squat

5-7 reps

8-10 reps

80%

63%

Single-Leg Leg Curl

8-12 reps

RPE 8.5

Lying Leg Raise

AMRAP

RPE 8.5

Single Leg Calf Raise (Leg Press)

8-15 reps

RPE 8.5

Copenhagen Plank

Side Plank

Walking Lunge (Dumbbell)

AMRAP

Weighted Tibialis Raise

20-50 reps

RPE 8.5

Day 1

Romanian Deadlift (Barbell)

4-6 reps

8-10 reps

85%

66%

Hack Squat

4-6 reps

8-10 reps

85%

66%

Single-Leg Leg Curl

8-12 reps

RPE 8.5

Single Leg Calf Raise (Leg Press)

8-15 reps

RPE 8.5

Weighted Sit Up (GHR)

Copenhagen Plank

Side Plank

Weighted Tibialis Raise

20-50 reps

RPE 8.5

Day 2

Standing Shoulder Press (Dumbbell)

4-6 reps

8-15 reps

73%

62%

T-Bar Row

8-12 reps

RPE 8

Seated Dip (Machine)

8-15 reps

65%

Lat Pulldown (Single Arm)

8-10 reps

RPE 8

Lateral Raise (Machine)

6-15 reps

RPE 9

Lu Raise

10-20 reps

RPE 7

Bayesian Curl

8-20 reps

Day 2

Standing Shoulder Press (Dumbbell)

4-6 reps

8-12 reps

77%

65%

T-Bar Row

8-12 reps

RPE 8.5

Seated Dip (Machine)

8-12 reps

69%

Lat Pulldown (Single Arm)

8-10 reps

RPE 8.5

Lateral Raise (Machine)

6-15 reps

RPE 9

Lu Raise

10-20 reps

RPE 7.5

Bayesian Curl

8-20 reps

Day 2

Standing Shoulder Press (Dumbbell)

4-6 reps

6-10 reps

82%

70%

T-Bar Row

8-10 reps

RPE 9.5

Seated Dip (Machine)

6-10 reps

72%

Lat Pulldown (Single Arm)

8-10 reps

RPE 9.5

Lateral Raise (Machine)

6-15 reps

RPE 9

Lu Raise

10-20 reps

RPE 8

Bayesian Curl

8-20 reps

Day 3

Bulgarian Split Squat (Dumbbell)

8-12 reps

RPE 7.5

Hyperextension

10-15 reps

RPE 8

Leg Extension (Single Leg)

8-12 reps

RPE 8

Hip Adductor (Machine)

15-20 reps

Ab Wheel

AMRAP

RPE 8

Day 3

Bulgarian Split Squat (Dumbbell)

8-12 reps

RPE 8

Hyperextension

10-15 reps

RPE 8

Leg Extension (Single Leg)

8-12 reps

RPE 8

Hip Adductor (Machine)

15-20 reps

Ab Wheel

AMRAP

RPE 8.5

Day 3

Bulgarian Split Squat (Dumbbell)

8-12 reps

RPE 8.5

Hyperextension

10-15 reps

RPE 8

Leg Extension (Single Leg)

8-12 reps

RPE 8

Hip Adductor (Machine)

15-20 reps

Lying Leg Raise

AMRAP

RPE 9

Ab Wheel

AMRAP

RPE 9

Day 4

Incline Bench Press (Smith Machine)

4-6 reps

8-10 reps

77%

62%

Lat Pulldown

4-6 reps

80%

Seated Wide-Grip Row (Cable)

8-15 reps

RPE 9

One Arm Lateral Raise (Cable)

8-20 reps

RPE 9

Overhead Tricep Extension (Cable)

Face Pull

10-20 reps

RPE 7

Bicep Curl (Dumbbell)

8-12 reps

Reverse Pec Deck

10-20 reps

RPE 7

Day 4

Incline Bench Press (Smith Machine)

4-6 reps

8-10 reps

81%

63%

Lat Pulldown

4-6 reps

80%

Seated Wide-Grip Row (Cable)

8-15 reps

RPE 9

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

8-20 reps

RPE 9

Face Pull

10-20 reps

RPE 8

Bicep Curl (Dumbbell)

8-12 reps

Reverse Pec Deck

10-20 reps

RPE 8

Day 4

Incline Bench Press (Smith Machine)

4-6 reps

8-10 reps

85%

66%

Lat Pulldown

4-6 reps

8-10 reps

85%

75%

Seated Wide-Grip Row (Cable)

8-15 reps

RPE 9

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

8-20 reps

RPE 9

Face Pull

10-20 reps

RPE 9

Bicep Curl (Dumbbell)

8-12 reps

Reverse Pec Deck

10-20 reps

RPE 9

Day 2

Standing Shoulder Press (Dumbbell)

1 Set

2 Sets

4-6 Reps

8-15 Reps

73%

62%

T-Bar Row

3 Sets

8-12 Reps

Seated Dip (Machine)

2 Sets

8-15 Reps

65%

Lat Pulldown (Single Arm)

2 Sets

8-10 Reps

Lateral Raise (Machine)

2 Sets

6-15 Reps

Lu Raise

2 Sets

10-20 Reps

Bayesian Curl

2 Sets

8-20 Reps

Day 4

Incline Bench Press (Smith Machine)

1 Set

2 Sets

4-6 Reps

8-10 Reps

77%

62%

Lat Pulldown

5 Sets

4-6 Reps

80%

Seated Wide-Grip Row (Cable)

2 Sets

8-15 Reps

One Arm Lateral Raise (Cable)

2 Sets

8-20 Reps

Overhead Tricep Extension (Cable)

2 Sets

Face Pull

2 Sets

10-20 Reps

Bicep Curl (Dumbbell)

2 Sets

8-12 Reps

Reverse Pec Deck

2 Sets

10-20 Reps

Day 3

Bulgarian Split Squat (Dumbbell)

2 Sets

8-12 Reps

@7.5

Hyperextension

2 Sets

10-15 Reps

Leg Extension (Single Leg)

2 Sets

8-12 Reps

Hip Adductor (Machine)

2 Sets

15-20 Reps

Ab Wheel

3 Sets

AMRAP

Day 1

Romanian Deadlift (Barbell)

1 Set

4-6 Reps

8-10 Reps

75%

60%

Hack Squat

1 Set

6-8 Reps

8-10 Reps

75%

60%

Single-Leg Leg Curl

2 Sets

8-12 Reps

@8.5

Lying Leg Raise

2 Sets

AMRAP

Single Leg Calf Raise (Leg Press)

2 Sets

8-12 Reps

@8.5

Copenhagen Plank

2 Sets

Side Plank

2 Sets

Walking Lunge (Dumbbell)

1 Set

AMRAP

Weighted Tibialis Raise

2 Sets

20-50 Reps

@8.5