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Le Basement

by Joe Goham
1 athletes joined

Program Description

Hypertrophy!!!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2025 10:19
  • Last Edited
    Jun 18, 2025 12:48

Summary

Unleash your strength with "Le Basement," a comprehensive 12-week program designed for dedicated lifters looking to build muscle and enhance their overall fitness. With three focused training days each week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell bench presses, dumbbell rows, and cable crunches. This program is perfect for those ready to push their limits and see real results. Equip yourself with a full gym and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Cable Crunch
3
-
7
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
7
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Rear Delt Fly (Dumbbell)
3
-
3
French Press
3
-
4
Barbell Row
3
-
5
Concentration Curl
3
-
6
Abs Crunch (Weighted)
3
-
7
Squat (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
-
4
Dumbbell Row
3 Sets
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Cable Crunch
3 Sets
-
7
Leg Extension
3 Sets
-
Day 2
1
Chest Fly (Dumbbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Skull Crusher (Dumbbell)
3 Sets
-
4
Lat Pulldown (Neutral Grip)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Russian Twist (Dumbbell)
3 Sets
-
7
Romanian Deadlift (Barbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Rear Delt Fly (Dumbbell)
3 Sets
-
3
French Press
3 Sets
-
4
Barbell Row
3 Sets
-
5
Concentration Curl
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-
7
Squat (Barbell)
3 Sets
-