21 reviews for Basement Bodybuilding: Upper Lower Program

4 weeks complete

5 years of prior experience

As expected strength gains

More than expected muscle gains

Give this program a go. 2 hard sets seems to be effective for me. I like to add more lateral raises here and there. Thank you to the creator of this program

3 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

Time efficient and great to progressively overload. Preload with a hefty carb heavy meal couple hours before hand to help push extra hard during your working sets as there’s only two always push last set to failure

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Good

2 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Fantastic program! I only was able to run 3 weeks of the program because I’m dropping to one leg day a week while rehabbing my lower back due to injury. So I’m swapping to the PPLPP by BB. Love the horizontal pulls on the leg day, I feel like it’s a great way to sneak in more volume for the back overall without over doing it. The alternating focus on quads and hamstrings worked out great for me because my hamstrings always have a hard time recovering hitting them hard two times a week whereas my quads can. The upper body selection was great, I did add Lateral raises and swapped Smith Bench for regular bench because my gyms smith machine won’t go lower than 4 inches above my chest. I was hesitant on the amount of volume since it is 3-5 less weekly sets than what I’m used to per muscle group but the high intensity made up for it. I didn’t know how I felt about only one day of rear delt isolation but with the pulling movements being done everyday I didn’t feel like they were being left behind. Recovery between sessions was great and I never felt like I was lugging away to go to the gym not recovered enough, but still left feeling pumped up and great! Well written program by the natty goat!

1 week complete

3 years of prior experience

As expected strength gains

More than expected muscle gains

A brilliantly thought out and flexible program with great frequency. I made some light modifications such as adding an extra set to compounds, sprinkling in wide-grip overhand pull-ups, and performing 3 sets of lateral raises and candlesticks on the rest days. It took me a while to learn the JM press and I'd argue that it is far too technical for beginners and novices. Otherwise an extremely solid foundation for a bodybuilding routine. Thanks BB.

3 weeks complete

3 years of prior experience

As expected strength gains

Less than expected muscle gains

Probably I have maintain the same weight through out the training and I hit the intermediate level lifting phase where I only see very slow rate of strengths gains and reps boost through out the course of three months. Also I did maintain the same body weight through the pass six month between, the high 68kgs- low 70kgs. So it's expected for the rate of progressions.

1 week complete

1 year of prior experience

As expected strength gains

As expected muscle gains

good program but volume was way too low for me. I changed all the sets to 3 sets except arms since there’s two exercises for each upper day. I added lateral raises and hammer curls for forearm and delt development on lower days. Was pretty shocked to see that there were no lateral raises. I also switched out the smith presses on both upper days to dumbbells but that was more of a personal preference I’m sure smith machine would’ve been great too. Overall this programs great!

5 weeks complete

4 years of prior experience

As expected strength gains

More than expected muscle gains

I’ve never ran a program where I bounced around the gym this much doing little sets on each exercise. I’ll start by saying I’m running this program on a cut and it’s solid for if you’re a beginner and need something consistent but I feel like the program is neglecting shoulders and there’s not many ab sets. Swapped some ab workouts, added some sets in where I want to keep more muscle. I got stronger throughout the program so far but I may have gone a little too hard, needed to deload in week 6. Some exercises didn’t work for me such as the JM press on a smith swapped for machine tricep extension and AD press on a smith I swapped for shoulder press machine. I also did regular bench instead of smith machine bench and I skipped calves most weeks (I have great calf genetics).

3 weeks complete

6 years of prior experience

More than expected strength gains

More than expected muscle gains

I’m planning on running this program two times in a row because of how effective it has been. I’ve gained strength on all lifts and I’m looking more muscular than I have in a long time. This program keeps you from getting bored and the two working sets mean you can keep intensity HIGH.

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Added a few more sets and sometimes I switch up the exercises like preacher curl to a barbell curl/hammer curl Decent gains so far. Was on a gym hiatus so it’s a good program to kick start the journey