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As Above So Below

by HQ
1 athletes joined

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, running with slight bulk, and pushing non-compound accessories close to or beyond failure with myoreps / partials. 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
    Oct 20, 2024 04:15
  • Last Edited
    Jul 03, 2025 11:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Triceps
9.6%
Front Delts
9.3%
Hamstrings
8.6%
Lats
8.4%
Quadriceps
8.3%
Chest
8.1%
Glutes
6.4%
Middle Delts
6%
Abs
5.4%
Biceps
5.1%
Lower Back
3.9%
Forearms
3.4%
Calves
3.1%
Adductors
2.1%
Rear Delts
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
6 reps
RPE 8
2
High Bar Squat (Barbell)
3
8 reps
65%
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Cossack Squat
2
8-12 reps
RPE 8
5
Hyperextension
2
10-15 reps
RPE 8
6
Sit Up (GHR)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
15-20 reps
RPE 8
8
Deadhang
1
1
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6 reps
RPE 8.5
2
High Bar Squat (Barbell)
3
8 reps
69%
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Cossack Squat
2
8-12 reps
RPE 8
5
Hyperextension
2
10-15 reps
RPE 8
6
Sit Up (GHR)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
15-20 reps
RPE 8
8
Deadhang
1
1
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6 reps
RPE 9.5
2
High Bar Squat (Barbell)
3
8 reps
72%
3
Lying Leg Curl
3
8-12 reps
RPE 8.5
4
Cossack Squat
2
8-12 reps
RPE 8
5
Hyperextension
2
10-15 reps
RPE 8
6
Sit Up (GHR)
2
AMRAP
RPE 10
7
Standing Calf Raise
2
15-20 reps
RPE 8
8
Deadhang
1
1
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
50%
2
Lying Leg Curl
3
8-12 reps
RPE 6
3
Cossack Squat
2
8-12 reps
RPE 6
4
Hyperextension
2
10-15 reps
RPE 6
5
Sit Up (GHR)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
15-20 reps
RPE 7
7
Deadhang
1
1
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 8
2
Seated Dip (Machine)
3
8-15 reps
65%
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Arnold Press
3
10-20 reps
RPE 7.5
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Chest Fly (Machine)
2
8-15 reps
RPE 8
8
Face Pull
1
1
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 8.5
2
Seated Dip (Machine)
3
8-12 reps
69%
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Arnold Press
3
10-20 reps
RPE 8
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Chest Fly (Machine)
2
8-15 reps
RPE 8
8
Face Pull
1
1
10-20 reps
10-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-10 reps
72%
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Arnold Press
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lateral Raise (Machine)
2
6-15 reps
RPE 9
7
Chest Fly (Machine)
2
8-15 reps
RPE 8
8
Face Pull
1
1
10-20 reps
10-20 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-15 reps
50%
2
Dumbbell Row
3
8-12 reps
RPE 6
3
Arnold Press
2
10-20 reps
RPE 6
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Machine)
2
6-15 reps
RPE 8
6
Chest Fly (Machine)
2
8-15 reps
RPE 7
7
Face Pull
1
1
10-20 reps
10-20 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
67%
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
5
Deadhang
1
1
RPE 8.5
RPE 10
6
Ab Wheel
2
AMRAP
RPE 8
7
Seated Calf Raise
2
15-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
69%
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
5
Deadhang
1
1
RPE 8.5
RPE 10
6
Ab Wheel
2
AMRAP
RPE 8
7
Scapular Pull Ups
2
-
8
Seated Calf Raise
2
15-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
72%
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
4
Leg Extension (Single Leg)
2
8-12 reps
RPE 8
5
Deadhang
1
1
RPE 8.5
RPE 10
6
Ab Wheel
2
AMRAP
RPE 8
7
Seated Calf Raise
2
15-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
50%
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 6
3
Leg Extension (Single Leg)
2
8-12 reps
RPE 6
4
Deadhang
1
1
RPE 8.5
RPE 10
5
Ab Wheel
2
AMRAP
RPE 8
6
Seated Calf Raise
2
15-25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
65%
2
Seated Dip (Machine)
2
8-12 reps
RPE 8.5
3
Lat Pulldown
3
6-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
8
MacLoed Flys
2
10-25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
8 reps
67%
2
Seated Dip (Machine)
2
8-12 reps
RPE 8.5
3
Lat Pulldown
3
6-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
8
MacLoed Flys
2
10-25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
8 reps
69%
2
Seated Dip (Machine)
2
8-12 reps
RPE 8.5
3
Lat Pulldown
3
6-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
8
MacLoed Flys
2
10-25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
50%
2
Seated Dip (Machine)
2
8-12 reps
RPE 6
3
Lat Pulldown
2
6-12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
2
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7
6
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
8-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Seated Dip (Machine)
1 Set
6 Reps
@8
2
Seated Dip (Machine)
3 Sets
8-15 Reps
65%
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Arnold Press
3 Sets
10-20 Reps
@7.5
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Lateral Raise (Machine)
2 Sets
6-15 Reps
@9
7
Chest Fly (Machine)
2 Sets
8-15 Reps
@8
8
Face Pull
1 Set
1 Set
10-20 Reps
10-20 Reps
@7.5
@8.5
Day 4
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
65%
2
Seated Dip (Machine)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
3 Sets
6-12 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
8-15 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
6
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
@8
7
One Arm Lateral Raise (Cable)
2 Sets
8-20 Reps
@9
8
MacLoed Flys
2 Sets
10-25 Reps
@6.5
Day 1
1
High Bar Squat (Barbell)
1 Set
6 Reps
@8
2
High Bar Squat (Barbell)
3 Sets
8 Reps
65%
3
Lying Leg Curl
3 Sets
8-12 Reps
@8.5
4
Cossack Squat
2 Sets
8-12 Reps
@8
5
Hyperextension
2 Sets
10-15 Reps
@8
6
Sit Up (GHR)
2 Sets
AMRAP
@10
7
Standing Calf Raise
2 Sets
15-20 Reps
@8
8
Deadhang
1 Set
1 Set
@8.5
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
67%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8
4
Leg Extension (Single Leg)
2 Sets
8-12 Reps
@8
5
Deadhang
1 Set
1 Set
@8.5
@10
6
Ab Wheel
2 Sets
AMRAP
@8
7
Seated Calf Raise
2 Sets
15-25 Reps
@7.5