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8 Reviews

Basement Bodybuilding is a natural bodybuilding educator on YouTube with over 20K subscribers. This channel exists to challenge the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.

This is Basement Bodybuilding's FREE 4 Day Upper Lower program designed for those new to bodybuilding, or intermediate lifters looking to refine their skills and build an aesthetic physique.

4-Day Upper Lower Program structure:

  • Upper A: Chest and Bicep focus

  • Lower A: Quad and Calf focus

  • Upper B: Delt and Tricep focus

  • Lower B: Hamstring and Trap focus

How to progress: The method we’re using is a variation of dynamic double progression. Instead of a standard double progression where we wait for all sets to meet the rep target to increase weight, we will be adding weight to all sets once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of training hard.

Support Basement Bodybuilding by using code BASEMENT when you sign-up for Boostcamp.

For 1-on-1 online coaching inquries: [email protected]

4.88/ 5
George W.
Man, 24
1 week complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
I’ve just started the first week of this program. Will update as I go. Look forward to program
17 days ago
Pavan S.
Man, 28
0 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program
20 days ago
Alex S.
Man, 27
0 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
18 inch arms he we come!
21 days ago
Paris B.
Man
0 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Happy to see BB part of the Boostcamp fam!
22 days ago
Benjamin S.
Man, 22
0 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Really happy to see a program from basement bodybuilding here. Looks well setup and organised as expected.
23 days ago
Dan D.
Man, 33
0 weeks complete
8 years of prior experience
Just did my first session on this programme Quite happy with this session Will continue with this and see the results after. I'll be back to reflect with you guys
a month ago