Basement Bodybuilding: Upper Lower Program
431 athletes joined
4 day upper lower split to help you gain serious mass and build an aesthetic physique.
4.67
(12 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
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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(12 ratings)
Only ratings with written feedback are displayed here.
4.67 / 5
Marvis HaughtonAge 25, Man
4 days ago
Added a few more sets and sometimes I switch up the exercises like preacher curl to a barbell curl/hammer curl
Decent gains so far. Was on a gym hiatus so it’s a good program to kick start the journey
George W.Age 24, Man
10 days ago
I’ve just started the first week of this program. Will update as I go. Look forward to program
EDIT: onto week 7 day 3 of this program. The lower body gains have been awesome despite the typical ‘lower’ volumes, it has allowed me to keep intensity high. Upper body has also seen good progress (although I did add 2 sets of cable lateral raises to upper 1).
All of this has been ran on a mild deficit and I will continue running this program as I transition into my lean bulk.
Thanks Basement Bodybuilding!