Reviews

Order of exercises is peak. Good frequency and volume for upper body and plenty of recovery for legs

New to 5 day a week training. Good switch from a 4 day upper lower split. Always top shelf programs from Basement Bodybullding.

If you have lagging arms or have decided to prioritize your arm development, look no further than this program. My arms, particularly my triceps, blew up during my time with this program. The smith JM press and preacher curl are a fantastic 1-2 punch to get your arms growing. My advice: take every component of the program just as seriously effort wise. Put just as much effort into your Bayesian curls as you do for your smith bench. Actually do the tricep push downs seated instead of standing, the difference is noticeable and worth it. Get over the feelings of awkwardness of dragging a bench over to the cable station and just do it. The seated tricep push down feels noticeably better once you are pushing 60% plus of your body weight. I added some abs and some forearm isolation work. Added cable laterals for some extra variation, highly recommend.

Professional program hopper here. I have never done a program longer than a month. I should be an intermediate lifter, but I can’t help but shake the feeling that I’m a beginner. Yeah I bench 300lbs, but before I discovered this guys videos I have never cared about form. I’ve been lifting like a highschooler in weightlifting class for years. Mostly a waste of time. This program has really made me slow things down, and focus on form, control, and effort. Hated this style of training at first. I love this program now that I’m finishing up, I think I’ll hop on another lower volume maximum effort program like this in the future. 1. If you are a newer lifter/you don’t track, the first few weeks might be a pain in the rear. It took me a little while to find all the weights that I needed to be lifting for the rep ranges the program asked for. 2. I got beef with the leg day. I get that it’s not a focus of this program, but I do not think my quads benefited from this program at all. My hams were destroyed ever week tho, I have noticeable gains in the hamstring region. I also dislike how the Pen squat is in the middle of the day, some days my lower back is absolutely trashed before I made it to the squats. Maybe that’s just me. Somehow every lift ends being an around hour an hour everytime. I did this program on a bulk, great results. Steady PRs I managed to do this program working 12 hour night shifts, it was not easy, and I had to do a lot of adjusting to my schedule to fit workouts in, but it is possible.

4 weeks in and seeing SIGNIFICANT progressive overload gains! Great program great app for the price! 8 weeks left of this mesocycle and I’m pumped literally and figuratively lol. Edit: end of Week 5, definitely using Week 6 as a deload week plus it will work nicely with Thanksgiving. Had planned on doing deloads on week 4 & 8 but pushed through. Making week 6 a deload week is pretty much non negotiable as this is a pretty intense program.

Good

Great program for hypertrophy. It did wonders for my chest and bicep gains

Awesome Program! Would definitely recommend it to novice and intermediate lifters. Basement Bodybuilding is based.

Fire

Been following BB training for a bit specially specifically arm days , ive seen allot of growth in my biceps and triceps , my arms never seemed this big ever !