As Above So Below v3

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.

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Week 1

Week 2

Week 3

Incline Bench Press (Smith Machine)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

One Arm Lateral Raise (Cable)

Face Pull

Reverse Pec Deck

Upper - Incline

Hyperextension

Bulgarian Split Squat (Dumbbell)

Leg Extension (Single Leg)

Hip Adductor (Machine)

Hip Abductor (Machine)

Lying Leg Raise

Ab Wheel

Lower - Light

Romanian Deadlift (Barbell)

Hack Squat

Weighted Sit Up (GHR)

Single-Leg Leg Curl

Seated Calf Raise

Weighted Tibialis Raise

Lower - Heavy

Seated Dip (Machine)

T-Bar Row

Standing Shoulder Press (Dumbbell)

Lat Pulldown (Single Arm)

Lateral Raise (Machine)

Lu Raise

Bayesian Curl

Upper - Dips

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