12 reviews for Basement Bodybuilding: Upper Lower Program
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.
Added a few more sets and sometimes I switch up the exercises like preacher curl to a barbell curl/hammer curl
Decent gains so far. Was on a gym hiatus so it’s a good program to kick start the journey
George W.Man, 24
9 days ago
6 weeks 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
EDIT: onto week 7 day 3 of this program. The lower body gains have been awesome despite the typical ‘lower’ volumes, it has allowed me to keep intensity high. Upper body has also seen good progress (although I did add 2 sets of cable lateral raises to upper 1).
All of this has been ran on a mild deficit and I will continue running this program as I transition into my lean bulk.
Thanks Basement Bodybuilding!
Caden C.Man, 29
11 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I need steroids 
Caio M.Man
24 days ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
very sexy
D G.Man
a month ago
2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I'm enjoying the chosen exercises, however the volume is nowhere near enough for me. I have doubled the amount of sets and it's about right now. Following the prescribed rep and set scheme had me leaving the gym with a lot in the tank, if you feel the same then perhaps add sets like I did
Chris W.Man, 39
a month ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
I'm loving this upper/lower program. As a follower of Basement Bodybuilding's youtube channel I had a good idea what I was getting into.
Likes:
Different emphasis of muscle groups on different sessions (e.g., chest & biceps).
Fewer sets but higher intensity.
Back work in all sessions.
Dislikes:
Some of the rep ranges are too low in my opinion (e.g., preacher curls, calf raises), but that's my preference.
I'd prefer one day of romanian deadlifts instead of two days, but again that's my preference
Nicholas M.Man, 35
a month ago
1 week complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Only a few weeks in so far, really like the layout of exercises/days. E.g. back work is thrown into the lower days which makes for good balance imo.
Had to throw in lateral raises on the 1st upper day though.
Pavan S.Man, 28
2 months ago
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program
Alex S.Man, 27
2 months ago
3 years of prior experience
As expected strength gains
As expected muscle gains
18 inch arms he we come!
Paris B.Man
2 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Happy to see BB part of the Boostcamp fam!
Benjamin S.Man, 22
2 months ago
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.
Dan D.Man, 33
2 months ago
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
