Basement Bodybuilding: Upper Lower Program
4 day upper lower split to help you gain serious mass and build an aesthetic physique.
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 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.
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]
Who it's for
Reviews
Just 3 weeks in. Good program. I add one rep per exercise and add 1 set of back/pec/quad/hamsteings spread throughput each of of the 4 workouts. Basic training but effective after 6 weeks off because of back injury.
Nice change from usual reddit ppl style workout. Focuses equally on lower and upper. 2 sets only, so add on warm ups
Great program so far excited to finish
Basement purists stand up
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
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: Upper Lower Program 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 full 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: Upper Lower Program 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: Upper Lower Program 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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