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Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding
413 athletes joined

4 day upper lower split to help you build muscle with just a squat rack and dumbbells.

4.18
(10 ratings)

PROGRAM DESCRIPTION

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 premium Home Gym Upper Lower program designed for those who want to build muscle with just a squat rack, a barbell, and some dumbbells.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6-8 reps
-
2
Pec Fly (Dumbbell)
2
7-10 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
Seated Anterior Delt Press (AD)
2
6-8 reps
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6-8 reps
-
2
Platz Squat
1
7-9 reps
-
3
Rack Pull (Barbell)
2
6-8 reps
-
4
Inverted Row
2
8-12 reps
-
5
Single Leg Calf Raise
1
8-12 reps
-
6
Partial Calf Raise
2
7-10 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6-8 reps
-
2
Platz Squat
1
7-9 reps
-
3
Rack Pull (Barbell)
2
6-8 reps
-
4
Inverted Row
2
8-12 reps
-
5
Single Leg Calf Raise
1
8-12 reps
-
6
Partial Calf Raise
2
7-10 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6-8 reps
-
2
Platz Squat
1
7-9 reps
-
3
Rack Pull (Barbell)
2
6-8 reps
-
4
Inverted Row
2
8-12 reps
-
5
Single Leg Calf Raise
1
8-12 reps
-
6
Partial Calf Raise
2
7-10 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6-8 reps
-
2
Platz Squat
1
7-9 reps
-
3
Rack Pull (Barbell)
2
6-8 reps
-
4
Inverted Row
2
8-12 reps
-
5
Single Leg Calf Raise
1
8-12 reps
-
6
Partial Calf Raise
2
7-10 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6-8 reps
-
2
Platz Squat
1
7-9 reps
-
3
Rack Pull (Barbell)
2
6-8 reps
-
4
Inverted Row
2
8-12 reps
-
5
Single Leg Calf Raise
1
8-12 reps
-
6
Partial Calf Raise
2
7-10 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6-8 reps
-
2
Platz Squat
1
7-9 reps
-
3
Rack Pull (Barbell)
2
6-8 reps
-
4
Inverted Row
2
8-12 reps
-
5
Single Leg Calf Raise
1
8-12 reps
-
6
Partial Calf Raise
2
7-10 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6-8 reps
-
2
Platz Squat
1
7-9 reps
-
3
Rack Pull (Barbell)
2
6-8 reps
-
4
Inverted Row
2
8-12 reps
-
5
Single Leg Calf Raise
1
8-12 reps
-
6
Partial Calf Raise
2
7-10 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6-8 reps
-
2
Platz Squat
1
7-9 reps
-
3
Rack Pull (Barbell)
2
6-8 reps
-
4
Inverted Row
2
8-12 reps
-
5
Single Leg Calf Raise
1
8-12 reps
-
6
Partial Calf Raise
2
7-10 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Inverted Face Pull
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Skull Crusher (Bodyweight)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Inverted Face Pull
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Skull Crusher (Bodyweight)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Inverted Face Pull
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Skull Crusher (Bodyweight)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Inverted Face Pull
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Skull Crusher (Bodyweight)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Inverted Face Pull
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Skull Crusher (Bodyweight)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Inverted Face Pull
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Skull Crusher (Bodyweight)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Inverted Face Pull
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Skull Crusher (Bodyweight)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
-
2
Wide Grip Pull-Up
3
8-20 reps
-
3
Military Press (Barbell)
2
7-10 reps
-
4
Inverted Face Pull
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Skull Crusher (Bodyweight)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Good Morning
1
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Single Leg Calf Raise
2
7-10 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Good Morning
1
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Single Leg Calf Raise
2
7-10 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Good Morning
1
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Single Leg Calf Raise
2
7-10 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Good Morning
1
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Single Leg Calf Raise
2
7-10 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Good Morning
1
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Single Leg Calf Raise
2
7-10 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Good Morning
1
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Single Leg Calf Raise
2
7-10 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Good Morning
1
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Single Leg Calf Raise
2
7-10 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Good Morning
1
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Single Leg Calf Raise
2
7-10 reps
-
7
Hanging Leg Raise
2
8-12 reps
-
WHAT PEOPLE ARE SAYING(10 ratings)
Only ratings with written feedback are displayed here.
4.18 / 5
Drew C.Age 30, Man
2 days ago
7 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I’ll echo an earlier comment saying this is the best at home hypertrophy program on this app. Period. The exercise selection is great, and the cues help tremendously. Coming from a background of doing the cycle of SBD for 3-6 months and then stopping for a year, I’ve had way more gains with this program than ever. The alternative exercises are great. Only modifications I have made were subbing out T bar rows for cable column rows since I have one, and barbell calf raises instead of dumbbell calf raises. All I have is a rack, barbell, plate loaded cable column, EZ bar, and loadable dumbbells. You can easily complete this program with only a barbell, rack, and dumbbells. In 8 weeks, I’ve added 2 inches to my biceps, lost about 2 inches in the waist, and added about 2-3 inches in my chest. My legs have stayed about the same, maybe increasing about an inch in my quads. I thought I would miss doing squats more but I really don’t. I enjoy the rack pulls and RDLs. I do miss having leg press, hack squat, and belt squat. If you have those in your home gym, use those instead of barbell squat. Basement Bodybuilding’s training philosophy has helped me more than anything. The more I learn from his videos, the more confident I feel in my home gym training hard. I have been slowly adding weight to the bar, mainly chasing the stimulus more than the number of plates on the bar. By this time running Starting Strength or similar program, I’d be hurting/aching/tired/injured and I’d be about at the quitting mark. But 8 weeks in I feel great and am looking more muscular. I even plan on sticking with this for longer with slight modifications to exercises (adding in dips on chest day, back extension on back day) TLDR: Just hit start and do the program. Takes about an hour start to finish for me. You’re gonna get swole.
Elijah H.Age 23, Man
2 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
I been in the gym for about 2 years and this is probably the best program I’ve done on this app. I’ve been misguided on training for so long I love the 2 sets of 6-8
Show All Reviews

Let's take a deeper look at the Basement Bodybuilding 4 day a week upper lower 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:

  • Upper A: Chest and Bicep focus

  • Lower A: Quad and Calf focus

  • Upper B: Delt and Tricep focus

  • Lower B: Hamstring and Trap focus

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 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: [email protected]