Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

993 athletes joined

4 day upper lower split to help you gain serious mass and build an aesthetic physique.

4.47

(24 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 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.

PROGRAM OVERVIEW

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full 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

Bench Press (Smith Machine)

6-8 reps

Pec Deck (Machine)

6-8 reps

Pull-Up (Neutral Grip, Weighted)

8-12 reps

AD Press (Smith Machine)

8-12 reps

Preacher Curl (Barbell)

6-8 reps

Incline Curl (Dumbbell)

6-8 reps

Overhead Extension (EZ Bar)

8-12 reps

Day 1

Bench Press (Smith Machine)

6-8 reps

Pec Deck (Machine)

6-8 reps

Pull-Up (Neutral Grip, Weighted)

8-12 reps

AD Press (Smith Machine)

8-12 reps

Preacher Curl (Barbell)

6-8 reps

Incline Curl (Dumbbell)

6-8 reps

Overhead Extension (EZ Bar)

8-12 reps

Day 1

Bench Press (Smith Machine)

6-8 reps

Pec Deck (Machine)

6-8 reps

Pull-Up (Neutral Grip, Weighted)

8-12 reps

AD Press (Smith Machine)

8-12 reps

Preacher Curl (Barbell)

6-8 reps

Incline Curl (Dumbbell)

6-8 reps

Overhead Extension (EZ Bar)

8-12 reps

Day 1

Bench Press (Smith Machine)

6-8 reps

Pec Deck (Machine)

6-8 reps

Pull-Up (Neutral Grip, Weighted)

8-12 reps

AD Press (Smith Machine)

8-12 reps

Preacher Curl (Barbell)

6-8 reps

Incline Curl (Dumbbell)

6-8 reps

Overhead Extension (EZ Bar)

8-12 reps

Day 1

Bench Press (Smith Machine)

6-8 reps

Pec Deck (Machine)

6-8 reps

Pull-Up (Neutral Grip, Weighted)

8-12 reps

AD Press (Smith Machine)

8-12 reps

Preacher Curl (Barbell)

6-8 reps

Incline Curl (Dumbbell)

6-8 reps

Overhead Extension (EZ Bar)

8-12 reps

Day 1

Bench Press (Smith Machine)

6-8 reps

Pec Deck (Machine)

6-8 reps

Pull-Up (Neutral Grip, Weighted)

8-12 reps

AD Press (Smith Machine)

8-12 reps

Preacher Curl (Barbell)

6-8 reps

Incline Curl (Dumbbell)

6-8 reps

Overhead Extension (EZ Bar)

8-12 reps

Day 1

Bench Press (Smith Machine)

6-8 reps

Pec Deck (Machine)

6-8 reps

Pull-Up (Neutral Grip, Weighted)

8-12 reps

AD Press (Smith Machine)

8-12 reps

Preacher Curl (Barbell)

6-8 reps

Incline Curl (Dumbbell)

6-8 reps

Overhead Extension (EZ Bar)

8-12 reps

Day 1

Bench Press (Smith Machine)

6-8 reps

Pec Deck (Machine)

6-8 reps

Pull-Up (Neutral Grip, Weighted)

8-12 reps

AD Press (Smith Machine)

8-12 reps

Preacher Curl (Barbell)

6-8 reps

Incline Curl (Dumbbell)

6-8 reps

Overhead Extension (EZ Bar)

8-12 reps

Day 2

Hack Squat

5-8 reps

Leg Press

5-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Single Arm Row (Dumbbell)

8-12 reps

Standing Calf Raise

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Decline Sit Up (Bodyweight)

8-12 reps

Day 2

Hack Squat

5-8 reps

Leg Press

5-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Single Arm Row (Dumbbell)

8-12 reps

Standing Calf Raise

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Decline Sit Up (Bodyweight)

8-12 reps

Day 2

Hack Squat

5-8 reps

Leg Press

5-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Single Arm Row (Dumbbell)

8-12 reps

Standing Calf Raise

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Decline Sit Up (Bodyweight)

8-12 reps

Day 2

Hack Squat

5-8 reps

Leg Press

5-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Single Arm Row (Dumbbell)

8-12 reps

Standing Calf Raise

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Decline Sit Up (Bodyweight)

8-12 reps

Day 2

Hack Squat

5-8 reps

Leg Press

5-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Single Arm Row (Dumbbell)

8-12 reps

Standing Calf Raise

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Decline Sit Up (Bodyweight)

8-12 reps

Day 2

Hack Squat

5-8 reps

Leg Press

5-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Single Arm Row (Dumbbell)

8-12 reps

Standing Calf Raise

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Decline Sit Up (Bodyweight)

8-12 reps

Day 2

Hack Squat

5-8 reps

Leg Press

5-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Single Arm Row (Dumbbell)

8-12 reps

Standing Calf Raise

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Decline Sit Up (Bodyweight)

8-12 reps

Day 2

Hack Squat

5-8 reps

Leg Press

5-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Single Arm Row (Dumbbell)

8-12 reps

Standing Calf Raise

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Decline Sit Up (Bodyweight)

8-12 reps

Day 3

Bench Press (Smith Machine)

7-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Military Press (Barbell)

7-10 reps

Reverse Pec Deck

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

JM Press (Smith Machine)

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Day 3

Bench Press (Smith Machine)

7-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Military Press (Barbell)

7-10 reps

Reverse Pec Deck

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

JM Press (Smith Machine)

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Day 3

Bench Press (Smith Machine)

7-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Military Press (Barbell)

7-10 reps

Reverse Pec Deck

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

JM Press (Smith Machine)

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Day 3

Bench Press (Smith Machine)

7-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Military Press (Barbell)

7-10 reps

Reverse Pec Deck

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

JM Press (Smith Machine)

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Day 3

Bench Press (Smith Machine)

7-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Military Press (Barbell)

7-10 reps

Reverse Pec Deck

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

JM Press (Smith Machine)

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Day 3

Bench Press (Smith Machine)

7-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Military Press (Barbell)

7-10 reps

Reverse Pec Deck

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

JM Press (Smith Machine)

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Day 3

Bench Press (Smith Machine)

7-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Military Press (Barbell)

7-10 reps

Reverse Pec Deck

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

JM Press (Smith Machine)

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Day 3

Bench Press (Smith Machine)

7-10 reps

Lat Pulldown (Neutral Grip)

8-12 reps

Military Press (Barbell)

7-10 reps

Reverse Pec Deck

8-12 reps

Bicep Curl (EZ Bar)

8-12 reps

JM Press (Smith Machine)

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Day 4

Leg Press

7-10 reps

Romanian Deadlift (Barbell)

6-8 reps

Seated Hamstring Curl

8-12 reps

T-Bar Row

8-12 reps

Power Shrug

8-12 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Machine)

8-12 reps

Day 4

Leg Press

7-10 reps

Romanian Deadlift (Barbell)

6-8 reps

Seated Hamstring Curl

8-12 reps

T-Bar Row

8-12 reps

Power Shrug

8-12 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Machine)

8-12 reps

Day 4

Leg Press

7-10 reps

Romanian Deadlift (Barbell)

6-8 reps

Seated Hamstring Curl

8-12 reps

T-Bar Row

8-12 reps

Power Shrug

8-12 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Machine)

8-12 reps

Day 4

Leg Press

7-10 reps

Romanian Deadlift (Barbell)

6-8 reps

Seated Hamstring Curl

8-12 reps

T-Bar Row

8-12 reps

Power Shrug

8-12 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Machine)

8-12 reps

Day 4

Leg Press

7-10 reps

Romanian Deadlift (Barbell)

6-8 reps

Seated Hamstring Curl

8-12 reps

T-Bar Row

8-12 reps

Power Shrug

8-12 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Machine)

8-12 reps

Day 4

Leg Press

7-10 reps

Romanian Deadlift (Barbell)

6-8 reps

Seated Hamstring Curl

8-12 reps

T-Bar Row

8-12 reps

Power Shrug

8-12 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Machine)

8-12 reps

Day 4

Leg Press

7-10 reps

Romanian Deadlift (Barbell)

6-8 reps

Seated Hamstring Curl

8-12 reps

T-Bar Row

8-12 reps

Power Shrug

8-12 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Machine)

8-12 reps

Day 4

Leg Press

7-10 reps

Romanian Deadlift (Barbell)

6-8 reps

Seated Hamstring Curl

8-12 reps

T-Bar Row

8-12 reps

Power Shrug

8-12 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Machine)

8-12 reps

WHAT PEOPLE ARE SAYING(24 ratings)

Only ratings with written feedback are displayed here.

4.47 / 5

Sean A.Age 34, Man

2 days ago

5 weeks complete

4 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

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.Age 20, Man

6 days ago

7 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

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 😁

Show All Reviews

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 hypertrophy.

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 throughout this program 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]