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As Above So Below, Hybrid

by HQ
5.0
(1 rating)

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
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2025 04:43
  • Last Edited
    May 06, 2025 10:34
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 8
2
High Bar Squat (Barbell)
2
8 reps
62%
3
Lying Leg Curl
2
8-12 reps
RPE 8.5
4
Hyperextension
2
10-15 reps
RPE 8
5
Sit Up (GHR)
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 8.5
2
High Bar Squat (Barbell)
2
8 reps
65%
3
Lying Leg Curl
2
8-12 reps
RPE 8.5
4
Hyperextension
2
10-15 reps
RPE 8
5
Sit Up (GHR)
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 9.5
2
High Bar Squat (Barbell)
2
8 reps
69%
3
Lying Leg Curl
2
8-12 reps
RPE 8.5
4
Hyperextension
2
10-15 reps
RPE 8
5
Sit Up (GHR)
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
3
8-12 reps
RPE 6
3
Hyperextension
2
10-15 reps
RPE 6
4
Sit Up (GHR)
2
AMRAP
RPE 10
5
Deadhang
1
1
RPE 8.5
RPE 10
6
Side Bend (Hyperextension Machine)
3
RPE 7.5
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
Dumbbell Row
3
8-12 reps
RPE 8.5
4
Incline Bench Press (Smith Machine)
3
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Lat Prayer
2
10-15 reps
RPE 7.5
8
Lu Raise
2
-
9
Rear Delt Fly (Dumbbell)
2
-
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
Dumbbell Row
3
8-12 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Lat Prayer
2
10-15 reps
RPE 8
8
Lu Raise
2
-
9
Rear Delt Fly (Dumbbell)
2
-
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
Dumbbell Row
3
8-12 reps
RPE 9.5
4
Incline Bench Press (Smith Machine)
3
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Lat Prayer
2
10-15 reps
RPE 8.5
8
Lu Raise
2
-
9
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-15 reps
50%
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Incline Bench Press (Smith Machine)
2
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Lu Raise
2
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
67%
3
Hack Squat
2
8-12 reps
RPE 7
4
Glute Kickback
2
-
5
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
6
Side Bend (Hyperextension Machine)
2
-
7
Deadhang
1
RPE 10
8
Standing Ab Wheel
2
RPE 9
9
Ab Wheel
2
AMRAP
RPE 10
10
V-Up
2
-
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
Hack Squat
2
8-12 reps
RPE 7
4
Glute Kickback
2
-
5
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
6
Side Bend (Hyperextension Machine)
2
-
7
Deadhang
1
RPE 10
8
Standing Ab Wheel
2
RPE 9
9
Ab Wheel
2
AMRAP
RPE 10
10
V-Up
1
1
RPE 7
-
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
Hack Squat
2
8-12 reps
RPE 7
4
Glute Kickback
2
-
5
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
6
Side Bend (Hyperextension Machine)
2
-
7
Deadhang
1
RPE 10
8
Standing Ab Wheel
2
RPE 9.5
9
Ab Wheel
2
AMRAP
RPE 10
10
V-Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
50%
2
Leg Press
2
12-15 reps
RPE 7.5
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 6
4
Deadhang
2
RPE 8
5
Seated Calf Raise
2
15-25 reps
RPE 7
6
Ab Wheel
2
AMRAP
RPE 8
7
Standing Ab Wheel
2
RPE 9
8
Plank
1
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 8
2
Overhead Press (Barbell)
2
8 reps
67%
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8.5
4
Lat Pulldown
3
6-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Chest Fly (Machine)
2
RPE 8.5
9
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
10
Face Pull
2
-
11
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 8.5
2
Overhead Press (Barbell)
2
8 reps
69%
3
Shoulder Press (Machine)
2
8-12 reps
RPE 9
4
Lat Pulldown
3
6-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Chest Fly (Machine)
2
8-12 reps
RPE 9
9
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
10
Single Arm Rear Delt Cable Fly
2
-
11
Face Pull
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
8 reps
72%
3
Lat Pulldown
3
6-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
8
Single Arm Rear Delt Cable Fly
2
-
9
Face Pull
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-20 reps
RPE 7
2
Lat Pulldown
2
6-12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
2
8-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
-
7
Dumbbell External Shld Rotation
2
-
Week 1
1 / 4 Weeks
Day 4
1
Overhead Press (Barbell)
1 Set
6 Reps
@8
2
Overhead Press (Barbell)
2 Sets
8 Reps
67%
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8.5
4
Lat Pulldown
3 Sets
6-12 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
8-15 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8.5
7
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
8
Chest Fly (Machine)
2 Sets
@8.5
9
One Arm Lateral Raise (Cable)
2 Sets
8-20 Reps
@9
10
Face Pull
2 Sets
-
11
Single Arm Rear Delt Cable Fly
2 Sets
-
Day 1
1
High Bar Squat (Barbell)
1 Set
5 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
8 Reps
62%
3
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
4
Hyperextension
2 Sets
10-15 Reps
@8
5
Sit Up (GHR)
2 Sets
AMRAP
@10
6
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
Day 2
1
Seated Dip (Machine)
1 Set
6 Reps
@8
2
Seated Dip (Machine)
2 Sets
8-15 Reps
65%
3
Dumbbell Row
3 Sets
8-12 Reps
@8.5
4
Incline Bench Press (Smith Machine)
3 Sets
-
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
6
Lateral Raise (Machine)
2 Sets
6-15 Reps
@9
7
Lat Prayer
2 Sets
10-15 Reps
@7.5
8
Lu Raise
2 Sets
-
9
Rear Delt Fly (Dumbbell)
2 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
67%
3
Hack Squat
2 Sets
8-12 Reps
@7
4
Glute Kickback
2 Sets
-
5
Leg Extension (Single Leg)
2 Sets
8-12 Reps
@8
6
Side Bend (Hyperextension Machine)
2 Sets
-
7
Deadhang
1 Set
@10
8
Standing Ab Wheel
2 Sets
@9
9
Ab Wheel
2 Sets
AMRAP
@10
10
V-Up
2 Sets
-