Transform your physique with the Basement Bodybuilding Program, a comprehensive 18-week journey designed for serious lifters. This structured plan includes four intense training days per week, focusing on both push and pull movements to build strength and muscle mass. Each workout features a variety of exercises targeting major muscle groups, ensuring balanced development and optimal results. Whether you're looking to refine your technique or push your limits, this program offers the guidance and intensity needed to achieve your bodybuilding goals. Get ready to elevate your training and sculpt your dream physique!

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!

Bodybuilding Program - Basement Bodybuilding

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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)

Decline Crunch (Weighted)

Pull A

Smith Feet Up Bench

60° Smith Press

Powell Raise

Overhead Extension (EZ Bar)

Leg Extension

Push A

Lat Pulldown (Single Arm)

Seated Row (Cable)

Bicep Curl (Machine)

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

Seated Wide-Grip Row (Cable)

Single Arm Strict Cable Curl

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