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Basement Bulking

by Peter H.
2 athletes joined

Program Description

To build and maintain muscle for overall health. Also to look shredded...

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 06, 2024 01:05
  • Last Edited
    Jun 18, 2025 10:44

Summary

Transform your physique with the Basement Bulking program—a comprehensive 10-week journey designed to pack on muscle and strength using just dumbbells. With four focused training days each week, you'll engage in a variety of exercises, including kettlebell swings, dumbbell squats, and bench presses, targeting all major muscle groups. This program is perfect for those looking to maximize gains in a home setting, ensuring you stay motivated and challenged every step of the way. Get ready to elevate your lifting game and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Abs
12.8%
Glutes
9.4%
Middle Delts
9.4%
Front Delts
8.7%
Chest
8.7%
Biceps
8.1%
Triceps
8.1%
Hamstrings
6%
Lats
6%
Upper Back
3.4%
Lower Back
2.7%
Adductors
2%
Forearms
1.3%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
25 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Squat (Dumbbell)
3
8 reps
RPE 7
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Russian Twist (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
2
Goblet Squat
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
4
Pullover (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
2
Kettlebell Clean and Press
3
8 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Squat And Rotational Press
4
8 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Kettlebell Swing
3 Sets
25 Reps
@6
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@7
3
Squat (Dumbbell)
3 Sets
8 Reps
@7
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
Day 2
1
Burpee (No Push Up)
3 Sets
15 Reps
@6
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@8
3
Deadlift (Dumbbell)
3 Sets
8 Reps
@7
4
Russian Twist (Dumbbell)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
2
Goblet Squat
3 Sets
8 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
4
Pullover (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@8
2
Kettlebell Clean and Press
3 Sets
8 Reps
@7
3
Lying Leg Raise
3 Sets
15 Reps
@7
4
Squat And Rotational Press
4 Sets
8 Reps
@8