25 reviews for Basement Bodybuilding: Upper Lower Program
Basement Bodybuilding is a natural bodybuilding educator on YouTube with over 20K subscribers. This channel exists to challenge the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.
This is Basement Bodybuilding's FREE 4 Day Upper Lower program designed for those new to bodybuilding, or intermediate lifters looking to refine their skills and build an aesthetic physique.
Aaron Brown
Man, 213 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Kept me nice and consistent with training and continued making gains even in an aggressive deficit with great recovery and intensity
Sean A.
Man, 345 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program! This is the longest I’ve followed a program and stayed consistent outside of working with a personal trainer. The structure is perfect for beginners or people that need a fresh routine with variety. The program starts with lower volume and sets you up perfectly for progressive overload. I’ve struggled with programs in the past that require 4-5 sets on bench press which has caused fatigue and led to shoulder injuries. This program has allowed me to build significant strength for my chest, shoulder and bench. Highly recommend!
Hamza K.
Man, 207 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Me like. Barely any fatigue, prs every session, i like most of the lifts that are already present in the program. Overall 9/10 for me 😁
MaskdeSmith
Man, 242 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Feeling doubt because of the low volume, jumping to this from a program with higher volume but the focus on intensity and technique was really game changer. Replaced the dumbbell press with lateral raise.
TheDon_145506
Man8 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Excellent program. Highly recommend. Best gains I’ve had.
Joseph K.
Man4 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
Tep D.
Man, 343 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
Mustafa Amer
Man, 243 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good
Tanner W.
Man, 272 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!
Chris M.
Man, 341 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.