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Basement Bodybuilding: Upper Lower Program

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Written by Basement Bodybuilding
Published on Nov 03, 2024
1,579 athletes joined

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

4.36
(32 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.

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]

Read More

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
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
11.9%
Biceps
10.4%
Hamstrings
9.1%
Lats
8.7%
Front Delts
7.4%
Chest
6.6%
Quadriceps
6.4%
Calves
5.7%
Abs
5.7%
Glutes
5.3%
Lower Back
3.8%
Middle Delts
2.7%
Rear Delts
1.9%
Forearms
1.3%
Abductors
0.8%
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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(32 ratings)
Only ratings with written feedback are displayed here.
4.36 / 5
Jacob G.Age 27, Man
4 days ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Basement bodybuilding is a beast and I trust him with my life.
Giga F.Age 45, Man
7 days ago
3 weeks complete
6 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Very good so far. I expected this to be more of a hypertrophy program but it’s a bit of a hybrid. Interestingly enough my max bench PR’d after a few weeks of this program considering there’s no bench press. If you can bench more than you can smith (like me) then it shows that your chest is under biased from overpowered shoulders and stabilizers. I was stalled on bench till now. Some modifications: • I started adding in a rep of bench a week before any smith work just to keep testing baselines and they’re progressing. • Some days I do traditional squats instead of leg press because I’ve gotten to over 14 plates on leg press. Again, thanks to this program. I don’t especially like pressing over 700lbs on machines, too much risk for knee injuries. • I also mix some lateral raises in on leg days and aim to do abs at home. All in all great program to do after a pure hypertrophy program. And probably good to do after powerlifting for 8 weeks. Good on the joints and fatigue, No injuries or pain at all from this. I usually only like to do 3 to 4 days a week but I can do this 4 and even add an extra arm day and still feel refreshed on Monday. Thanks, basement man.
Show All Reviews
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