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Basement Bastard 1.0

by Andrew P.
1 athletes joined

Program Description

Upper body emphasis with chest and arm prioritization. Maintenance leg work with some cardio built in. Grip/forearm work on rest days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 30, 2025 02:18
  • Last Edited
    Jun 18, 2025 11:12

Summary

Unleash your inner powerhouse with Basement Bastard 1.0, a 6-week program designed for serious lifters looking to build strength and muscle in a garage gym setting. Committing four days a week, you’ll tackle a mix of upper body workouts and explosive sprint sessions, focusing on compound movements like close grip bench presses and weighted pull-ups. Each session is crafted to push your limits and maximize gains, ensuring you emerge stronger and more defined. Get ready to transform your physique and dominate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
7-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
8-20 reps
RPE 10
4
Seated Anterior Delt Press (AD)
2
6-8 reps
RPE 10
5
Lying Side Lateral Raise
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
7-10 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
8-20 reps
RPE 10
4
Seated Anterior Delt Press (AD)
2
6-8 reps
RPE 10
5
Lying Side Lateral Raise
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-20 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-20 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-20 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-20 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
RPE 10
2
Wrist Curls
2
10-20 reps
RPE 10
3
Eugene Curls
2
10-20 reps
RPE 10
4
Pronation Curls
2
10-20 reps
RPE 10
5
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
RPE 10
2
Wrist Curls
2
10-20 reps
RPE 10
3
Eugene Curls
2
10-20 reps
RPE 10
4
Pronation Curls
2
10-20 reps
RPE 10
5
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Sprint
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
5
-
2
Wrist Curls
2
10-20 reps
-
3
Eugene Curls
2
10-20 reps
-
4
Pronation Curls
2
10-20 reps
-
5
Sprint
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 10
2
Wide Grip Pull-Up
3
8-20 reps
RPE 10
3
Military Press (Barbell)
2
7-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Dip (Bodyweight)
2
8-20 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Skull Crusher (Barbell)
2
7-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Dip (Bodyweight)
2
8-20 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
RPE 10
2
Squat (Paused)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Shrug (Barbell)
3
8-12 reps
RPE 10
6
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
-
2
Squat (Paused)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
-
2
Squat (Paused)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
-
2
Squat (Paused)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
-
2
Squat (Paused)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Hanging Leg Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
-
2
Squat (Paused)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Hanging Leg Raise
2
10-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Close Grip)
2 Sets
6-8 Reps
@10
2
Chest Fly (Dumbbell)
2 Sets
7-10 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-20 Reps
@10
4
Seated Anterior Delt Press (AD)
2 Sets
6-8 Reps
@10
5
Lying Side Lateral Raise
2 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
8
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
Day 2
1
Dead Hang
5 Sets
@10
2
Wrist Curls
2 Sets
10-20 Reps
@10
3
Eugene Curls
2 Sets
10-20 Reps
@10
4
Pronation Curls
2 Sets
10-20 Reps
@10
5
Sprint
5 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
@10
2
Wide Grip Pull-Up
3 Sets
8-20 Reps
@10
3
Military Press (Barbell)
2 Sets
7-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
5
Dip (Bodyweight)
2 Sets
8-20 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Skull Crusher (Barbell)
2 Sets
7-10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10-20 Reps
@10
2
Squat (Paused)
2 Sets
6-8 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
5
Shrug (Barbell)
3 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
10-20 Reps
@10