44 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.
Anonymous lifter
Man, 311 week complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
I like most of the exercise selection but I didn't make noticeable gains. I trained to failure or within 1 rep of failure on all exercises except for leg press which I trained to 1-2 RIR. I disliked the power shrug, it felt awkward and I disliked doing so many RDLs and military press because the barbells are always taken. I often subbed them out with machine equivalents. I gained about 5 lbs of body weight but most of my lifts haven't increased at all. Specifically my bench press hasn't gone up at all. I've done gzclp and other similar barbell focused, minimalist LP programs in the past and also didn't make great gains, so I suspect it isn't an issue with the program, but either way, I followed the program for the most part (skipped some RDLs) and trained to failure without much gains so I am disappointed. I'm going to try running it again and adding a set to every lift to see if it is an issue of insufficient volume but this will be my third time running it so I'm not particularly optimistic. I will still try.
Pentti B.
Man, 635 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Feels like putting the horisontal rows on lowerdays makes makes a big difference for me as upperdays has felt crowded with exrecises in programs i have followed previously. Exilent program.
Brian H.
Man, 325 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Swapped out a few exercises but mostly untouched. I've been doing 2 days on and 1 day off. It's been a good program.
rob bailey
Man, 255 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Efficient program for people who are busy and detrained individuals. Will be running this for a bitđź‘Ť
Jacob
Man, 323 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Some stuff my gym didn’t have I did close as I could
Benjamin L.
Man, 244 years of prior experience
More than expected strength gains
More than expected muscle gains
Best gains I've made to date. Literally I can't wait to run it again. Prioritize stable movements and just push hard af
That One Itchy Guy
Man, 187 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Pretty good has some exercises that are more per person favorable.
Adam K.
Man, 333 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I love this program because it's given me a very good basic upper lower template with low volume. It's given me the ability to make changes and add volume as needed. My one critique is that I feel my back is actually getting an excess of volume most weeks because of the daily back work
Abdulelah Al Sharif
Man, 217 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great fun workouts
Dave Voll
Man, 403 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
The first program that I’ve actually seen results from