Basement Bodybuilding: Home Gym Upper Lower
4 day upper lower split to help you build muscle with just a squat rack and dumbbells.
Overview
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 premium Home Gym Upper Lower program designed for those who want to build muscle with just a squat rack, a barbell, and some dumbbells.
Let's take a deeper look at the Basement Bodybuilding 4 day a week upper lower program that can be done without a full gym, and can instead be completed in the comfort of your own home.
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]
Who it's for
Reviews
I enjoyed how well rounded this program was, really hits all the muscles with compound and isolation exercises. Get your nutrition dialed and expect some good gains.
My strength and muscle gain progress isn't a good reflection on the program due to being in a large deficit to lose fat. The flow of some exercises seems to not be in my order of choice. The volume and frequency seem to be spot on. Maybe include how hard or what rpe each set should be?
Good yet some exercises are better to be replaced
Reordering so to not have the same muscles used back to back was done on every day. Other than that, good program.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Paused) | 2 | 6–8 reps |
| 2 | Pec Fly (Dumbbell) | 2 | 7–10 reps |
| 3 | Pull-Up (Neutral Grip, Weighted) | 3 | 8–12 reps |
| 4 | Seated Anterior Delt Press (AD) | 2 | 6–8 reps |
| 5 | Lying Side Lateral Raise | 2 | 8–12 reps |
| 6 | Preacher Curl (Dumbbell) | 2 | 6–8 reps |
| 7 | Bicep Curl (Dumbbell) | 2 | 8–12 reps |
| 8 | Overhead Extension (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Low Bar) | 2 | 6–8 reps |
| 2 | Platz Squat | 1 | 7–9 reps |
| 3 | Rack Pull (Barbell) | 2 | 6–8 reps |
| 4 | Inverted Row | 2 | 8–12 reps |
| 5 | Single Leg Calf Raise | 1 | 8–12 reps |
| 6 | Partial Calf Raise | 2 | 7–10 reps |
| 7 | Decline Sit Up (Weighted) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 7–10 reps |
| 2 | Wide Grip Pull-Up | 3 | 8–20 reps |
| 3 | Military Press (Barbell) | 2 | 7–10 reps |
| 4 | Inverted Face Pull | 2 | 8–12 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 6 | JM Press | 2 | 8–12 reps |
| 7 | Skull Crusher (Bodyweight) | 2 | 7–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 2 | 7–10 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–8 reps |
| 3 | Good Morning | 1 | 8–12 reps |
| 4 | T-Bar Row | 2 | 8–12 reps |
| 5 | Power Shrug | 2 | 8–12 reps |
| 6 | Single Leg Calf Raise | 2 | 7–10 reps |
| 7 | Hanging Leg Raise | 2 | 8–12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Basement Bodybuilding is a YouTube bodybuilding educator who challenges the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.
For coaching applications/inquiries:
Common questions
Yes, Basement Bodybuilding: Home Gym Upper Lower is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Basement Bodybuilding: Home Gym Upper Lower is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Basement Bodybuilding: Home Gym Upper Lower is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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