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Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding
201 athletes joined

5 day Push Pull Legs Push Pull (PPLPL) program from youtube educator Basement Bodybuilding

4.74
(6 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 5-day per week Push Pull Legs Push Pull (PPLPL) program designed for novice and intermediate lifters looking to refine their skills and build an aesthetic physique.

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 the coach by using code BASEMENT when you sign-up for Boostcamp.

Find Basement Bodybuilding's FREE 4-Day Upper Lower program on Boostcamp.

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

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
Lying Side Lateral Raise
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
Unlock with
PRO
by subscribing on the app
WHAT PEOPLE ARE SAYING(6 ratings)
Only ratings with written feedback are displayed here.
4.74 / 5
Josh P.Age 40, Man
4 days ago
3 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Really good program! Basement really knows how to program. Biceps on push day is a game changer. Give it a try.
Nathan L.Age 28, Man
18 days ago
3 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Simple, very adaptive, effective… 10/10
Show All Reviews