logo
BoostcampPNG
program poster

Basement Bodybuilding: Upper Lower Program

678 athletes joined

4 day upper lower split to help you gain serious mass and build an aesthetic physique.

4.43
(21 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 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.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 (Smith Machine)
2
6-8 reps
2
Pec Deck (Machine)
2
6-8 reps
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
4
AD Press (Smith Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
2
6-8 reps
6
Incline Curl (Dumbbell)
2
6-8 reps
7
Overhead Extension (EZ Bar)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
2
Pec Deck (Machine)
2
6-8 reps
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
4
AD Press (Smith Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
2
6-8 reps
6
Incline Curl (Dumbbell)
2
6-8 reps
7
Overhead Extension (EZ Bar)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
2
Pec Deck (Machine)
2
6-8 reps
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
4
AD Press (Smith Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
2
6-8 reps
6
Incline Curl (Dumbbell)
2
6-8 reps
7
Overhead Extension (EZ Bar)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
2
Pec Deck (Machine)
2
6-8 reps
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
4
AD Press (Smith Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
2
6-8 reps
6
Incline Curl (Dumbbell)
2
6-8 reps
7
Overhead Extension (EZ Bar)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
2
Pec Deck (Machine)
2
6-8 reps
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
4
AD Press (Smith Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
2
6-8 reps
6
Incline Curl (Dumbbell)
2
6-8 reps
7
Overhead Extension (EZ Bar)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
2
Pec Deck (Machine)
2
6-8 reps
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
4
AD Press (Smith Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
2
6-8 reps
6
Incline Curl (Dumbbell)
2
6-8 reps
7
Overhead Extension (EZ Bar)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
2
Pec Deck (Machine)
2
6-8 reps
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
4
AD Press (Smith Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
2
6-8 reps
6
Incline Curl (Dumbbell)
2
6-8 reps
7
Overhead Extension (EZ Bar)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
2
Pec Deck (Machine)
2
6-8 reps
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
4
AD Press (Smith Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
2
6-8 reps
6
Incline Curl (Dumbbell)
2
6-8 reps
7
Overhead Extension (EZ Bar)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Leg Press
2
5-8 reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Single Arm Row (Dumbbell)
2
8-12 reps
5
Standing Calf Raise
2
8-12 reps
6
Calf Raise (Leg Press)
2
8-12 reps
7
Decline Sit Up (Bodyweight)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Leg Press
2
5-8 reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Single Arm Row (Dumbbell)
2
8-12 reps
5
Standing Calf Raise
2
8-12 reps
6
Calf Raise (Leg Press)
2
8-12 reps
7
Decline Sit Up (Bodyweight)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Leg Press
2
5-8 reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Single Arm Row (Dumbbell)
2
8-12 reps
5
Standing Calf Raise
2
8-12 reps
6
Calf Raise (Leg Press)
2
8-12 reps
7
Decline Sit Up (Bodyweight)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Leg Press
2
5-8 reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Single Arm Row (Dumbbell)
2
8-12 reps
5
Standing Calf Raise
2
8-12 reps
6
Calf Raise (Leg Press)
2
8-12 reps
7
Decline Sit Up (Bodyweight)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Leg Press
2
5-8 reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Single Arm Row (Dumbbell)
2
8-12 reps
5
Standing Calf Raise
2
8-12 reps
6
Calf Raise (Leg Press)
2
8-12 reps
7
Decline Sit Up (Bodyweight)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Leg Press
2
5-8 reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Single Arm Row (Dumbbell)
2
8-12 reps
5
Standing Calf Raise
2
8-12 reps
6
Calf Raise (Leg Press)
2
8-12 reps
7
Decline Sit Up (Bodyweight)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Leg Press
2
5-8 reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Single Arm Row (Dumbbell)
2
8-12 reps
5
Standing Calf Raise
2
8-12 reps
6
Calf Raise (Leg Press)
2
8-12 reps
7
Decline Sit Up (Bodyweight)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
2
Leg Press
2
5-8 reps
3
Romanian Deadlift (Barbell)
2
6-10 reps
4
Single Arm Row (Dumbbell)
2
8-12 reps
5
Standing Calf Raise
2
8-12 reps
6
Calf Raise (Leg Press)
2
8-12 reps
7
Decline Sit Up (Bodyweight)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
3
Military Press (Barbell)
2
7-10 reps
4
Reverse Pec Deck
2
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
JM Press (Smith Machine)
2
8-12 reps
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
3
Military Press (Barbell)
2
7-10 reps
4
Reverse Pec Deck
2
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
JM Press (Smith Machine)
2
8-12 reps
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
3
Military Press (Barbell)
2
7-10 reps
4
Reverse Pec Deck
2
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
JM Press (Smith Machine)
2
8-12 reps
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
3
Military Press (Barbell)
2
7-10 reps
4
Reverse Pec Deck
2
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
JM Press (Smith Machine)
2
8-12 reps
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
3
Military Press (Barbell)
2
7-10 reps
4
Reverse Pec Deck
2
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
JM Press (Smith Machine)
2
8-12 reps
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
3
Military Press (Barbell)
2
7-10 reps
4
Reverse Pec Deck
2
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
JM Press (Smith Machine)
2
8-12 reps
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
3
Military Press (Barbell)
2
7-10 reps
4
Reverse Pec Deck
2
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
JM Press (Smith Machine)
2
8-12 reps
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
3
Military Press (Barbell)
2
7-10 reps
4
Reverse Pec Deck
2
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
JM Press (Smith Machine)
2
8-12 reps
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
7-10 reps
2
Romanian Deadlift (Barbell)
2
6-8 reps
3
Seated Hamstring Curl
2
8-12 reps
4
T-Bar Row
2
8-12 reps
5
Power Shrug
2
8-12 reps
6
Standing Calf Raise
2
8-12 reps
7
Abs Crunch (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
7-10 reps
2
Romanian Deadlift (Barbell)
2
6-8 reps
3
Seated Hamstring Curl
2
8-12 reps
4
T-Bar Row
2
8-12 reps
5
Power Shrug
2
8-12 reps
6
Standing Calf Raise
2
8-12 reps
7
Abs Crunch (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
7-10 reps
2
Romanian Deadlift (Barbell)
2
6-8 reps
3
Seated Hamstring Curl
2
8-12 reps
4
T-Bar Row
2
8-12 reps
5
Power Shrug
2
8-12 reps
6
Standing Calf Raise
2
8-12 reps
7
Abs Crunch (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
7-10 reps
2
Romanian Deadlift (Barbell)
2
6-8 reps
3
Seated Hamstring Curl
2
8-12 reps
4
T-Bar Row
2
8-12 reps
5
Power Shrug
2
8-12 reps
6
Standing Calf Raise
2
8-12 reps
7
Abs Crunch (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
7-10 reps
2
Romanian Deadlift (Barbell)
2
6-8 reps
3
Seated Hamstring Curl
2
8-12 reps
4
T-Bar Row
2
8-12 reps
5
Power Shrug
2
8-12 reps
6
Standing Calf Raise
2
8-12 reps
7
Abs Crunch (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
7-10 reps
2
Romanian Deadlift (Barbell)
2
6-8 reps
3
Seated Hamstring Curl
2
8-12 reps
4
T-Bar Row
2
8-12 reps
5
Power Shrug
2
8-12 reps
6
Standing Calf Raise
2
8-12 reps
7
Abs Crunch (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
7-10 reps
2
Romanian Deadlift (Barbell)
2
6-8 reps
3
Seated Hamstring Curl
2
8-12 reps
4
T-Bar Row
2
8-12 reps
5
Power Shrug
2
8-12 reps
6
Standing Calf Raise
2
8-12 reps
7
Abs Crunch (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
7-10 reps
2
Romanian Deadlift (Barbell)
2
6-8 reps
3
Seated Hamstring Curl
2
8-12 reps
4
T-Bar Row
2
8-12 reps
5
Power Shrug
2
8-12 reps
6
Standing Calf Raise
2
8-12 reps
7
Abs Crunch (Machine)
2
8-12 reps
WHAT PEOPLE ARE SAYING(21 ratings)
Only ratings with written feedback are displayed here.
4.43 / 5
TheDon_145506Man
3 days ago
8 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Excellent program. Highly recommend. Best gains I’ve had.
Joseph K.Man
a month ago
4 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Give this program a go. 2 hard sets seems to be effective for me. I like to add more lateral raises here and there. Thank you to the creator of this program

Let's take a deeper look at the 4-day upper lower program that Basement Bodybuilding has designed to help you train for some serious hypertrophy.

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 throughout this program 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]