Basement Bodybuilding

The advantage of full body training is the ability to increase frequency beyond what most typical splits allow for. In order to reap the benefits of higher frequency, it’s important to make sure the volume and variety per muscle per session is sustainable, not only in terms of recovery session to session, but to make sure the lifts later in the session are still trained in a relatively fresh state.The progression scheme is what you can typically expect from a program of mine: a dynamic double progression. Step 1 is to find your working weight for each lift. From here, when you hit or surpass the top end of the rep range, you’ll increase your weight the subsequent week. A 5% increase is a good rule of thumb, but smaller increments work as well.Volume wise, you’ll have some freedom. Due to maximizing your frequency on this program, you don’t necessarily need higher volumes to grow. I would suggest starting at 2 sets across the board, and if you have 1-2 higher priority muscle groups, you can push those to 3 sets. From here, I’d only go to 3 sets if your progression is stalled for that muscle group.

Fullbodymaxxing

The Progressive Overload Anxiety Program is designed to address a common challenge faced by intermediate and advanced lifters: the anxiety and self-imposed pressure to constantly <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-use-progressive-overload">add weight or reps</a> to their lifts. This program offers a systematic, stress-free way to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-to-see-progress-from-workouts">continue making gains</a> while shifting the focus away from numbers and back to what truly matters—technique and intensity. By doing so, lifters can avoid burnout, poor form, and stagnation, all while achieving consistent, long-term progress.<h3 style="margin-left: 0px!important;">Program Details</h3><ul><li>Level: Intermediate/Advanced</li><li>Equipment: Full Gym</li><li>Time Per Workout: 60 minutes</li><li>Program Length: 12 weeks</li><li>Days Per Week: 4 (Default: Mon, Tue, Thu, Fri)</li><li>1 Rep Max Notes: Be conservative with your 1RM estimations.</li></ul>The program's core principle is simplicity. Instead of chasing weekly progression, lifters work with a consistent, challenging weight within a prescribed rep range for an entire month. At the start of the next month, 5 pounds are added to each lift. If certain lifts stagnate or require regression to improve technique and stimulate growth, that's perfectly acceptable. Over the course of a year, the goal is steady, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-tracking-workouts">measurable progress</a>. Even with months of maintenance or regression, a lifter can add significant weight to their lifts annually while maintaining optimal form.<h3 style="margin-left: 0px!important;">Benefits of the Program</h3>This program is particularly beneficial for those who find themselves compromising their technique to hit arbitrary progression goals or avoiding lifts that don't allow for frequent increases. By reducing the pressure to overload each session, lifters can channel their energy into training hard with impeccable form. This approach reinforces the idea that progressive overload is not achieved through sheer numbers but through the cumulative effects of consistent, high-quality training.Whether you're dealing with mild or severe progressive overload anxiety, this program accommodates your needs. Those with milder anxiety can continue tracking reps loosely, while those with more severe cases are encouraged to focus entirely on effort and form without worrying about metrics. The overarching message is simple yet powerful: train hard, perfect your technique, and trust that growth will follow.

At one point or another, any serious lifter will develop what I refer to as progressive overload anxiety. Lifting is a solo sport, so you will need to self diagnose. If you find yourself cheating your technique just to add a rep or an extra 5lbs to your lifts, or if you find yourself avoiding lifts that don’t allow for frequent progression, this program is for you. The progression scheme we’re using allows you to forget about progressive overload during your sessions, so you can reapply that focus to your technique and intensity, which ultimately is what drives the occurrence of progressive overload. The way it works is simple: you’ll pick a weight that is challenging within the general rep range prescribed, and you’ll work with that weight for an entire calendar month. Every month, you will add 5lbs to each lift. There will be months that you are unable to add 5lbs to certain lifts, and that’s ok. It’s lift dependent, and training age dependent. Some months you may need to regress by 5lbs and re-establish good technique, and create more stimulus. That’s ok. The goal is to have net gains at the end of the year across the board. If you add 5lbs for 6 months, regress 5lbs for 2 months, and maintain for 4 months, you have added 20lbs to that lift in one year. For milder cases of progressive overload anxiety, feel free to still track your reps, at least to an extent. For more moderate to severe cases, I’d avoid tracking reps, and just focus on training hard and using potent, stimulative technique. Don’t overthink this! Just remember this: the harder you train, and the better your technique is, the more growth you’ll see.

Cure to Progressive Overload Anxiety

Let's take a deeper look at the Basement Bodybuilding 4 day a week <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-upper-lower-workout-split">upper lower</a> program that can be done without a full gym, and can instead be completed in the comfort of your own home.4-Day Upper Lower Program structure:<ul><li>Upper A: Chest and Bicep focus</li><li>Lower A: Quad and Calf focus</li><li>Upper B: Delt and Tricep focus</li><li>Lower B: Hamstring and Trap focus</li></ul>How to progress: The method we’re using is a variation of dynamic <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-to-see-progress-from-workouts">double progression</a>. Instead of a standard double progression where we wait for all sets to meet the rep target to increase weight, we will be adding weight to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/drop-set-super-set-giant-set-techniques-for-lifting">all sets</a> once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of training hard.Support Basement Bodybuilding by using code BASEMENT when you sign-up for Boostcamp.For 1-on-1 online coaching inquries: <a target="_blank" rel="noopener noreferrer nofollow" href="mailto:yt.basementbodybuilding@gmail.com">yt.basementbodybuilding@gmail.com</a>

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@BasementBodybuilding">Basement Bodybuilding</a> 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 premium Home Gym Upper Lower program designed for those who want to build muscle with just a squat rack, a barbell, and some dumbbells.

Basement Bodybuilding: Home Gym Upper Lower

Let's take a deeper look at the Basement Bodybuilding 5 day a week Push Pull Legs Push Pull <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">workout routine</a>.How to progress: The method we’re using is a variation of dynamic double progression. Instead of a standard double progression where we wait for all sets to meet the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/drop-set-super-set-giant-set-techniques-for-lifting">rep target</a> to increase weight, we will be adding weight to all sets once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/training-to-failure">training hard</a>.Support the coach by using code BASEMENT when you sign-up for Boostcamp.Find Basement Bodybuilding's FREE 4-Day Upper Lower program on Boostcamp.For 1-on-1 online coaching inquries: <a target="_blank" rel="noopener noreferrer nofollow" href="mailto:yt.basementbodybuilding@gmail.com">yt.basementbodybuilding@gmail.com</a>

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@BasementBodybuilding">Basement Bodybuilding</a> 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 Premium 5-day per week Push Pull Legs Push Pull (PPLPL) program designed for novice and intermediate lifters looking to refine their skills and build an aesthetic physique.

Basement Bodybuilding: PPLPP Program

Let's take a deeper look at the 4-day upper lower program that Basement Bodybuilding has designed to help you train for some serious <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ravage-hypertrophy-program">hypertrophy</a>.4-Day Upper Lower Program structure:<ul><li>Upper A: Chest and Bicep focus</li><li>Lower A: Quad and Calf focus</li><li>Upper B: Delt and Tricep focus</li><li>Lower B: Hamstring and Trap focus</li></ul>How to progress: The method we’re using throughout this program is a variation of dynamic <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-to-see-progress-from-workouts">double progression</a>. Instead of a standard double progression where we wait for all sets to meet the rep target to increase weight, we will be adding weight to all sets once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of training hard.Support Basement Bodybuilding by using code BASEMENT when you sign-up for Boostcamp.For 1-on-1 online coaching inquries: <a target="_blank" rel="noopener noreferrer nofollow" href="mailto:yt.basementbodybuilding@gmail.com">yt.basementbodybuilding@gmail.com</a>

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@BasementBodybuilding">Basement Bodybuilding</a> 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.

Basement Bodybuilding

Overview

Programs (5)

Fullbodymaxxing

Cure to Progressive Overload Anxiety

Basement Bodybuilding: Home Gym Upper Lower

Basement Bodybuilding: PPLPP Program

Basement Bodybuilding: Upper Lower Program