Base Building

Any building that aims to reach impressive heights must have a deep and strong foundation. "Base Building" provides everything needed to create a foundation for your body to grow big and strong. You'll do the big compound lifts, do isolations for both big and small muscles, and hammer those stubborn body parts. All that's needed on your part is to put in the work. Work hard. Work long. Work consistently.

Structure:
Base Building is a 4-Day Upper/Lower split that's best run as follows:
- Upper A
- Lower A
- Rest
- Upper B
- Lower B
- Rest
- Rest

Upper Days are setup like this:
1. Horizontal or Incline Press: 3 sets of 4-6 reps
2. Horizontal or Incline Press: 2 sets of 8-10 reps
3. Horizontal Pull, Vertical Pull, or Side Delts: 2 sets of 8-10
4. Horizontal Pull, Vertical Pull, or Side Delts: 2 sets of 8-10
5. Biceps, Triceps, or Rear Delts: 3xAMRAP or Rest/Pause 3x (15 sec rests) 6. Biceps, Triceps, or Rear Delts: 3xAMRAP or Rest/Pause 3x (15 sec rests)

Lower Days are setup like this:
1. Squat: 2 sets of 2-4 reps, or Deadlift: 3 sets of 4-6 reps 
2. Squat or Deadlift: 2 sets of 8-10 reps
3. Quads, Hams, or Glutes: 2 sets of 8-10 reps
4. Quads, Hams, or Glutes: 2 sets of 8-10 reps
5. Calves or Abs: 3xAMRAP or Rest/Pause 3x (15 sec rests) 6. Calves or Abs: 3xAMRAP or Rest/Pause 3x (15 sec rests)

Notes:
- You're free to combine exercises into supersets or giant sets. This will speed up your workouts and likely reduce the amount of weight you're able to do on the combined lifts.
- On exercises 1-4 you should Increase weight when you've reached the top end of the rep range. You can increase when the first set reaches the top end, OR when all sets have reached the top end - whatever you're most comfortable with.
- On exercises 5 and 6 you can choose between 2 intensity techniques - AMRAPS or Rest/Pause sets. You can determine when to increase weight on these. Somewhere between 20 and 30 reps is often a good guideline, but you can certainly go either higher or lower.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deadlift (Barbell)

Front Squat (Barbell)

Back Extension

Leg Extension

Seated Calf Raise

Hanging Leg Raise

Lower A

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Pull Through (Cable)

Standing Calf Raise

Cable Crunch

Lower B

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Hammer Curl

Upper A

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Upright Row (Barbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Face Pull

Upper B

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