logo
Basement Bodybuilding: Upper Lower Program
204 athletes joined
4 day upper lower split to help you gain serious mass and build an aesthetic physique.
4.89
(9 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.

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]

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
down_app
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(9 ratings)
Only ratings with written feedback are displayed here.
4.89/ 5
Nicholas M.Age 35, Man
an hour ago
1 week complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Only a few weeks in so far, really like the layout of exercises/days. E.g. back work is thrown into the lower days which makes for good balance imo. Had to throw in lateral raises on the 1st upper day though.
George W.Age 24, Man
17 days ago
1 week complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
I’ve just started the first week of this program. Will update as I go. Look forward to program