As Above So Below v1

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.

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.

default

Week 1

Week 2

Week 3

Week 4

If running often, sub BSS w glute thrusts

Romanian Deadlift (Barbell)

Leg Extension (Single Leg)

Glute Kickback

V-Up

Standing Ab Wheel

Ab Wheel

Lower - RDLs

High Bar Squat (Barbell)

Hyperextension

Sit Up (GHR)

Lying Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Lower - Squat

Hack Squat

Side Bend (Hyperextension Machine)

Lower - Squat (Deload)

Seated Dip (Machine)

Seated Row (Cable)

Incline Bench Press (Smith Machine)

Pull-Up (Bodyweight)

Lu Raise

One Arm Lateral Raise (Dumbbell)

Upper - Dips (Deload)

Plank

Lower - RDLs (Deload)

Shoulder Press (Machine)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Bicep Curl (Dumbbell)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Upper - OHP (Deload)

Face Pull

Single Arm Rear Delt Cable Fly

Single Arm Overhead Tricep Extension

Preacher Curl (Dumbbell)

Upper - Incline

Standing Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Lat Prayer

Bayesian Curl

Upper - Dips

1 reviews for As Above So Below v1