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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!
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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
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