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Base Building
by Jeff J.
17 athletes joined
Program Description
Any building that aims to reach impressive heights must have a deep and strong foundation. "Base Building" provides everything needed to create a foundation for your body to grow big and strong. You'll do the big compound lifts, do isolations for both big and small muscles, and hammer those stubborn body parts. All that's needed on your part is to put in the work. Work hard. Work long. Work consistently. Structure: Base Building is a 4-Day Upper/Lower split that's best run as follows: - Upper A - Lower A - Rest - Upper B - Lower B - Rest - Rest Upper Days are setup like this: 1. Horizontal or Incline Press: 3 sets of 4-6 reps 2. Horizontal or Incline Press: 2 sets of 8-10 reps 3. Horizontal Pull, Vertical Pull, or Side Delts: 2 sets of 8-10 4. Horizontal Pull, Vertical Pull, or Side Delts: 2 sets of 8-10 5. Biceps, Triceps, or Rear Delts: 3xAMRAP or Rest/Pause 3x (15 sec rests) 6. Biceps, Triceps, or Rear Delts: 3xAMRAP or Rest/Pause 3x (15 sec rests) Lower Days are setup like this: 1. Squat: 2 sets of 2-4 reps, or Deadlift: 3 sets of 4-6 reps 2. Squat or Deadlift: 2 sets of 8-10 reps 3. Quads, Hams, or Glutes: 2 sets of 8-10 reps 4. Quads, Hams, or Glutes: 2 sets of 8-10 reps 5. Calves or Abs: 3xAMRAP or Rest/Pause 3x (15 sec rests) 6. Calves or Abs: 3xAMRAP or Rest/Pause 3x (15 sec rests) Notes: - You're free to combine exercises into supersets or giant sets. This will speed up your workouts and likely reduce the amount of weight you're able to do on the combined lifts. - On exercises 1-4 you should Increase weight when you've reached the top end of the rep range. You can increase when the first set reaches the top end, OR when all sets have reached the top end - whatever you're most comfortable with. - On exercises 5 and 6 you can choose between 2 intensity techniques - AMRAPS or Rest/Pause sets. You can determine when to increase weight on these. Somewhere between 20 and 30 reps is often a good guideline, but you can certainly go either higher or lower.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 08, 2024 01:54
Last Edited
May 30, 2024 02:25
down_app
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
2-4 Reps
2
Front Squat (Barbell)
2 Sets
8-10 Reps
3
Back Extension
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
AMRAP
6
Hanging Leg Raise
3 Sets
AMRAP
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
3
Lunge (Dumbbell)
2 Sets
8-10 Reps
4
Pull Through (Cable)
2 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
AMRAP
6
Cable Crunch
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Seated Row (Cable)
2 Sets
8-10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
6
Hammer Curl
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Upright Row (Barbell)
2 Sets
8-10 Reps
4
Lat Pulldown
2 Sets
8-10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
6
Face Pull
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Seated Row (Cable)
2 Sets
8-10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
6
Hammer Curl
3 Sets
AMRAP
Day 2
1
Deadlift (Barbell)
2 Sets
2-4 Reps
2
Front Squat (Barbell)
2 Sets
8-10 Reps
3
Back Extension
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
AMRAP
6
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Upright Row (Barbell)
2 Sets
8-10 Reps
4
Lat Pulldown
2 Sets
8-10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
6
Face Pull
3 Sets
AMRAP
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
3
Lunge (Dumbbell)
2 Sets
8-10 Reps
4
Pull Through (Cable)
2 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
AMRAP
6
Cable Crunch
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Seated Row (Cable)
2 Sets
8-10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
6
Hammer Curl
3 Sets
AMRAP
Day 2
1
Deadlift (Barbell)
2 Sets
2-4 Reps
2
Front Squat (Barbell)
2 Sets
8-10 Reps
3
Back Extension
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
AMRAP
6
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Upright Row (Barbell)
2 Sets
8-10 Reps
4
Lat Pulldown
2 Sets
8-10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
6
Face Pull
3 Sets
AMRAP
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
3
Lunge (Dumbbell)
2 Sets
8-10 Reps
4
Pull Through (Cable)
2 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
AMRAP
6
Cable Crunch
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Seated Row (Cable)
2 Sets
8-10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
6
Hammer Curl
3 Sets
AMRAP
Day 2
1
Deadlift (Barbell)
2 Sets
2-4 Reps
2
Front Squat (Barbell)
2 Sets
8-10 Reps
3
Back Extension
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
AMRAP
6
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Upright Row (Barbell)
2 Sets
8-10 Reps
4
Lat Pulldown
2 Sets
8-10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
6
Face Pull
3 Sets
AMRAP
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
3
Lunge (Dumbbell)
2 Sets
8-10 Reps
4
Pull Through (Cable)
2 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
AMRAP
6
Cable Crunch
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Seated Row (Cable)
2 Sets
8-10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
6
Hammer Curl
3 Sets
AMRAP
Day 2
1
Deadlift (Barbell)
2 Sets
2-4 Reps
2
Front Squat (Barbell)
2 Sets
8-10 Reps
3
Back Extension
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
AMRAP
6
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Upright Row (Barbell)
2 Sets
8-10 Reps
4
Lat Pulldown
2 Sets
8-10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
6
Face Pull
3 Sets
AMRAP
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
3
Lunge (Dumbbell)
2 Sets
8-10 Reps
4
Pull Through (Cable)
2 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
AMRAP
6
Cable Crunch
3 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Seated Row (Cable)
2 Sets
8-10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
6
Hammer Curl
3 Sets
AMRAP
Day 2
1
Deadlift (Barbell)
2 Sets
2-4 Reps
2
Front Squat (Barbell)
2 Sets
8-10 Reps
3
Back Extension
2 Sets
8-10 Reps
4
Leg Extension
2 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
AMRAP
6
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
3
Upright Row (Barbell)
2 Sets
8-10 Reps
4
Lat Pulldown
2 Sets
8-10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
6
Face Pull
3 Sets
AMRAP
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
3
Lunge (Dumbbell)
2 Sets
8-10 Reps
4
Pull Through (Cable)
2 Sets
8-10 Reps
5
Standing Calf Raise
3 Sets
AMRAP
6
Cable Crunch
3 Sets
AMRAP