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As Above So Below v2

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
    Jul 13, 2025 07:23
  • Last Edited
    Jul 14, 2025 03:00

Summary

Unlock your strength with the **As Above So Below v2** program, a dynamic 3-week journey designed to enhance your lower body and core stability through four focused training days each week. This program incorporates essential lifts like the Romanian Deadlift and targeted exercises such as Single Leg Leg Extensions and Glute Kickbacks, ensuring a comprehensive approach to muscle development. With a full gym setup, you’ll have the tools to push your limits and achieve a balanced physique. Get ready to elevate your performance and sculpt your body!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 8
2
Hack Squat
2
8 reps
62%
3
Hyperextension
2
10-15 reps
RPE 8
4
Sit Up (GHR)
2
AMRAP
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8.5
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
15-20 reps
-
8
Side Bend (Hyperextension Machine)
2
10-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 8.5
2
Hack Squat
2
8 reps
65%
3
Hyperextension
2
10-15 reps
RPE 8
4
Sit Up (GHR)
2
AMRAP
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8.5
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
15-20 reps
-
8
Side Bend (Hyperextension Machine)
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Hack Squat
2
8 reps
69%
3
Hyperextension
2
10-15 reps
RPE 8
4
Sit Up (GHR)
2
AMRAP
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8.5
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
15-20 reps
-
8
Side Bend (Hyperextension Machine)
2
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 8
2
Seated Dip (Machine)
2
8-15 reps
65%
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Standing Shoulder Press (Dumbbell)
3
8-15 reps
RPE 7.5
5
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
6
Lateral Raise (Machine)
3
6-15 reps
RPE 9
7
Lat Prayer
2
10-15 reps
RPE 7.5
8
Lu Raise
3
10-20 reps
RPE 7
9
Bayesian Curl
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 8.5
2
Seated Dip (Machine)
2
8-12 reps
69%
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Standing Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8.5
6
Lateral Raise (Machine)
3
6-15 reps
RPE 9
7
Lat Prayer
2
10-15 reps
RPE 8
8
Lu Raise
3
10-20 reps
RPE 7.5
9
Bayesian Curl
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 9.5
2
Seated Dip (Machine)
2
6-10 reps
72%
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Standing Shoulder Press (Dumbbell)
3
8-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
6-15 reps
RPE 9
7
Lat Prayer
2
10-15 reps
RPE 8.5
8
Lu Raise
3
10-20 reps
RPE 8
9
Bayesian Curl
2
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
67%
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
4
Glute Kickback
2
8-15 reps
RPE 7.5
5
V-Up
2
8-12 reps
RPE 7.5
6
Standing Ab Wheel
2
AMRAP
RPE 8
7
Ab Wheel
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8 reps
69%
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
4
Glute Kickback
2
8-15 reps
RPE 8
5
V-Up
2
8-12 reps
RPE 8
6
Standing Ab Wheel
2
AMRAP
RPE 9
7
Ab Wheel
2
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
72%
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
4
Glute Kickback
2
8-15 reps
RPE 8.5
5
V-Up
2
8-12 reps
RPE 8.5
6
Standing Ab Wheel
2
AMRAP
RPE 10
7
Ab Wheel
2
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)
3
8 reps
67%
3
Lat Pulldown
3
6-12 reps
RPE 9
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
Face Pull
2
10-20 reps
RPE 7
7
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 7
8
Single Arm Overhead Tricep Extension
2
8-15 reps
-
9
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
8 reps
69%
3
Lat Pulldown
3
6-12 reps
RPE 9
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
Face Pull
2
10-20 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 8
8
Single Arm Overhead Tricep Extension
2
8-15 reps
-
9
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
72%
3
Lat Pulldown
3
6-12 reps
RPE 9
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
Face Pull
2
10-20 reps
RPE 9
7
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 9
8
Single Arm Overhead Tricep Extension
2
8-15 reps
-
9
Preacher Curl (Dumbbell)
2
8-12 reps
-
Week 1
1 / 3 Weeks
Day 3
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
67%
3
Leg Extension (Single Leg)
2 Sets
8-12 Reps
@8
4
Glute Kickback
2 Sets
8-15 Reps
@7.5
5
V-Up
2 Sets
8-12 Reps
@7.5
6
Standing Ab Wheel
2 Sets
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@8
Day 1
1
Hack Squat
1 Set
5 Reps
@8
2
Hack Squat
2 Sets
8 Reps
62%
3
Hyperextension
2 Sets
10-15 Reps
@8
4
Sit Up (GHR)
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
6
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
7
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
8
Side Bend (Hyperextension Machine)
2 Sets
10-20 Reps
@7.5
Day 2
1
Seated Dip (Machine)
1 Set
6 Reps
@8
2
Seated Dip (Machine)
2 Sets
8-15 Reps
65%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8.5
4
Standing Shoulder Press (Dumbbell)
3 Sets
8-15 Reps
@7.5
5
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
6
Lateral Raise (Machine)
3 Sets
6-15 Reps
@9
7
Lat Prayer
2 Sets
10-15 Reps
@7.5
8
Lu Raise
3 Sets
10-20 Reps
@7
9
Bayesian Curl
2 Sets
8-20 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
6 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
67%
3
Lat Pulldown
3 Sets
6-12 Reps
@9
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
Face Pull
2 Sets
10-20 Reps
@7
7
Single Arm Rear Delt Cable Fly
2 Sets
10-20 Reps
@7
8
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
-
9
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-