Basement Bodybuilding Upper Lower modified for me

Transform your physique with the "Basement Bodybuilding Upper Lower" program, meticulously designed for a 16-week journey to strength and muscle growth. This 5-day-a-week regimen combines upper and lower body workouts, utilizing a variety of machines and free weights to target all major muscle groups effectively. With exercises like the Smith Machine Bench Press and Romanian Deadlifts, you'll build power and definition while honing your lifting technique. Get ready to push your limits and achieve your fitness goals with a structured plan that adapts to your progress!

Basement Bodybuilding Upper Lower modified for my health issues.


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Week 1

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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

Bench Press (Smith Machine)

Pec Deck (Machine)

Pull-Up (Neutral Grip, Bodyweight)

AD Press (Smith Machine)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Overhead Extension (EZ Bar)

Abs Crunch (Weighted)

Forearm Curl

Leg Extension

Leg Press

Romanian Deadlift (Barbell)

Single Arm Row (Dumbbell)

Standing Calf Raise

Calf Raise (Leg Press)

Abs Crunch (Machine)

Lat Pulldown (Neutral Grip)

Overhead Press (Barbell)

Reverse Pec Deck

Reverse Bicep Curl (EZ Bar)

JM Press (Smith Machine)

Seated Overhead Extension (EZ Bar)

Reverse Forearm Curl

Seated Hamstring Curl

T-Bar Row

Power Shrug

Dips

Seated Row (Cable)

Lateral Raise (Cable)

Incline Tricep Pushdown

Bicep Curl (Cable)

Hyperextension

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