Bodybuilding Program - Basement Bodybuilding

Transform your physique with the Basement Bodybuilding Program, an 18-week journey designed for dedicated lifters looking to build muscle and strength. Committing just four days a week, you'll engage in a structured routine that targets all major muscle groups, ensuring balanced development and optimal gains. This program emphasizes progressive overload and effective training techniques, making it ideal for anyone serious about enhancing their bodybuilding skills. Get ready to unleash your potential and sculpt the body you've always wanted!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Stiff Leg Deadlift

Lat Pulldown

T-Bar Row

Preacher Curl (EZ Bar)

Single Arm Rear Delt Fly (Cable)

Pull A

Smith Feet Up Bench

60° Smith Press

Powell Raise

Overhead Extension (EZ Bar)

Leg Extension

Push A

Lat Pulldown (Single Arm)

Seated Wide-Grip Row (Cable)

Single Arm Strict Cable Curl

Rear Delt Fly (Machine)

Seated Hamstring Curl

Pull B

30° Smith Press

Smith BTN Press

Lateral Raise (Dumbbell)

JM Press (Smith Machine)

Leg Press (45 Degrees)

Push B

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