Bodybuilding Program - Basement Bodybuilding
Transform your physique in 18 weeks with Basement Bodybuilding—four days a week to sculpt strength and unleash your inner champion.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 Fly (Cable) | 2 | 10–12 reps |
| 6 | Decline Crunch (Weighted) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Smith Feet Up Bench | 4 | 5–7 reps |
| 2 | 60° Smith Press | 3 | 7–9 reps |
| 3 | Powell Raise | 2 | 8–12 reps |
| 4 | Overhead Extension (EZ Bar) | 4 | 8–10 reps |
| 5 | Leg Extension | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 3 | 8–10 reps |
| 2 | Seated Row (Cable) | 5 | 10–12 reps |
| 3 | Bicep Curl (Machine) | 5 | 10–12 reps |
| 4 | Rear Delt Fly (Machine) | 2 | 10–15 reps |
| 5 | Seated Hamstring Curl | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 30° Smith Press | 4 | 7–9 reps |
| 2 | Smith BTN Press | 3 | 7–9 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 15–20 reps |
| 4 | JM Press (Smith Machine) | 3 | 7–9 reps |
| 5 | Leg Press (45 Degrees) | 3 | 6–8 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bodybuilding Program - Basement Bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Bodybuilding Program - Basement Bodybuilding is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bodybuilding Program - Basement Bodybuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
