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Basement Bodybuilding: Push/Pull Split

by Alexander S.

Program Description

From Basement Bodybuilding's collaboration with Alan Thrall.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 10:37
  • Last Edited
    Jan 09, 2026 12:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Front Delts
13.3%
Upper Back
10.5%
Lats
9.7%
Biceps
9.7%
Chest
8.9%
Hamstrings
7.3%
Rear Delts
5.2%
Glutes
4.8%
Quadriceps
4.8%
Middle Delts
4%
Lower Back
1.2%
Abs
1.2%
Forearms
1.2%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
-
2
Incline Bench Press (Smith Machine)
3
7-9 reps
-
3
Lying Side Lateral Raise
2
8-12 reps
-
4
French Press
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bayesian Curl
3
10-12 reps
-
4
Powell Raise
2
10-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press
3
6-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Stiff Leg Deadlift
3 Sets
4-6 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
T-Bar Row
3 Sets
6-8 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
5-7 Reps
-
5
Single Arm Rear Delt Cable Fly
2 Sets
10-12 Reps
-
Day 2
1
Bench Press (Smith Machine)
4 Sets
5-7 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
7-9 Reps
-
3
Lying Side Lateral Raise
2 Sets
8-12 Reps
-
4
French Press
4 Sets
8-10 Reps
-
5
Leg Extension
3 Sets
10-12 Reps
-
Day 3
1
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Bayesian Curl
3 Sets
10-12 Reps
-
4
Powell Raise
2 Sets
10-15 Reps
-
5
Seated Hamstring Curl
3 Sets
8-10 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
7-9 Reps
-
2
Behind-The-Neck Press (Smith Machine)
3 Sets
7-9 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
4
JM Press (Smith Machine)
3 Sets
7-9 Reps
-
5
Leg Press
3 Sets
6-8 Reps
-