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As Above So Below v1

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
    Jul 13, 2025 07:24

Summary

Unlock your strength potential with "As Above So Below, Hybrid," a dynamic 4-week program designed for those ready to elevate their training. Comprising four sessions per week, this program expertly balances lower and upper body workouts, including deload phases to optimize recovery and performance. Expect to engage in a variety of exercises, from leg presses to shoulder presses, all tailored to build muscle and enhance functional strength. Whether you're aiming to refine your technique or push your limits, this comprehensive plan will keep you motivated and progressing every step of the way.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
-
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
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
-
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
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
RPE 6
2
Lying Leg Curl
3
8-12 reps
RPE 6
3
Hyperextension
3
10-15 reps
RPE 6
4
Sit Up (GHR)
2
AMRAP
RPE 9
5
Side Bend (Hyperextension Machine)
2
AMRAP
RPE 9
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
Pull-Up (Bodyweight)
2
AMRAP
-
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
Pull-Up (Bodyweight)
2
AMRAP
-
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
Pull-Up (Bodyweight)
2
AMRAP
-
6
Lateral Raise (Machine)
3
6-15 reps
RPE 9
7
Lat Prayer
2
10-15 reps
RPE 8.5
8
Lu Raise
4
10-20 reps
RPE 8
9
Bayesian Curl
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-15 reps
50%
2
Seated Row (Cable)
3
8-15 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
10-20 reps
RPE 7
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7.5
5
Lu Raise
2
AMRAP
RPE 8
6
One Arm Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
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 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
50%
2
Leg Extension (Single Leg)
3
8-12 reps
RPE 6
3
Ab Wheel
3
AMRAP
RPE 8
4
Plank
1
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-20 reps
RPE 7
2
Lat Pulldown
3
6-12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
8-20 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 7
Week 1
1 / 4 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
High Bar Squat (Barbell)
1 Set
5 Reps
@8
2
High Bar Squat (Barbell)
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
-
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
-
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
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
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
-