35 reviews for Basement Bodybuilding: Upper Lower Program

3 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

The first program that I’ve actually seen results from

5 weeks complete

5 years of prior experience

As expected strength gains

More than expected muscle gains

So far this program has been excellent. I have been going to gym for about 5 years but was always stuck in novice purgatory and never made significant long term progress, probably due to program hopping. I haven’t felt the urge to program hop at all because the exercise selection is always kept interesting. The only exercise I personally don’t like are power shrugs but this may be a technique issue. The only times I’ve deviated from the prescribed exercises are when the gym is very busy and I can’t get access to a particular piece of equipment (e.g. today I did dumbbell flies because the pec dec was impossible to get onto). I will almost certainly continue this program well after the 8 weeks, I am really enjoying it.

5 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

Great exrecise selction perfect volume missing direct mid delt work

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Basement bodybuilding is a beast and I trust him with my life.

3 weeks complete

6 years of prior experience

More than expected strength gains

As expected muscle gains

Very good so far. I expected this to be more of a hypertrophy program but it’s a bit of a hybrid. Interestingly enough my max bench PR’d after a few weeks of this program considering there’s no bench press. If you can bench more than you can smith (like me) then it shows that your chest is under biased from overpowered shoulders and stabilizers. I was stalled on bench till now. Some modifications: • I started adding in a rep of bench a week before any smith work just to keep testing baselines and they’re progressing. • Some days I do traditional squats instead of leg press because I’ve gotten to over 14 plates on leg press. Again, thanks to this program. I don’t especially like pressing over 700lbs on machines, too much risk for knee injuries. • I also mix some lateral raises in on leg days and aim to do abs at home. All in all great program to do after a pure hypertrophy program. And probably good to do after powerlifting for 8 weeks. Good on the joints and fatigue, No injuries or pain at all from this. I usually only like to do 3 to 4 days a week but I can do this 4 and even add an extra arm day and still feel refreshed on Monday. Thanks, basement man.

3 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Really enjoying the program so far! The exercises allow you to get a really great stretch and pump, it’s challenging without being impossible, and I’m a strong believer in the Smith Machine now. I’m slowly transitioning away from powerlifting and I’m glad I finally found a bodybuilding program that I like. 👍

5 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

good

3 weeks complete

8 years of prior experience

As expected strength gains

More than expected muscle gains

Keeping to 4 days is ideal for me. Consistently feel rested for every session. Size and strength are going up. All I could ask for

3 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

Used this as my first program. Good results, hit 7+ prs each session. Can’t go wrong with it.

8 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

Excellent program. Ran it in its entirety and saw especially good gain of size in my arms, quads and most of my shoulders. Would recommend for anyone who wants an efficient and effective program!