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Basement Bodybuilding: Home Gym Upper Lower

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Written by Basement Bodybuilding
Published on Nov 13, 2024
1,085 athletes joined

4 day upper lower split to help you build muscle with just a squat rack and dumbbells.

4.14
(30 ratings)

PROGRAM DESCRIPTION

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]

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PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes
Muscle Engagement
Front
Back
MuscleSets
Upper Back
14.3%
Triceps
11.4%
Biceps
9.4%
Lats
8.5%
Chest
7.9%
Front Delts
7.9%
Glutes
6.8%
Hamstrings
6.4%
Quadriceps
6.1%
Abs
5.3%
Lower Back
5%
Middle Delts
4.4%
Rear Delts
1.8%
Calves
1.8%
Forearms
1.7%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
WHAT PEOPLE ARE SAYING(30 ratings)
Only ratings with written feedback are displayed here.
4.14 / 5
Joel C.Age 57, Man
5 days ago
7 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Alot of back sets, for me, I gained more on my triceps and lats , I'm alittle older(57) so gains are much harder to come by
Jeremy B.Age 26, Man
a month ago
5 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Loving this program. Great for an emphasis on intensity while keeping recovery in check. I’ve put on some pretty serious mass without having to spend my whole life in the gym. Also, it’s great for a home gym with just a rack, barbell, and dumbbells. Get in, push hard as fuck, get out, be jacked. Shout out BB.
Show All Reviews
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings