Import-ready template

Basement Bodybuilding Upper Lower

Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu. Review the full schedule, then run the template inside IronFlow.

Days / week
4
Weeks
8
Level
Beginner
Focus
Hypertrophy

Program at a glance

Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.

Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellMachineBodyweight
What you are committing to
Days / week
4 training days each week
Weeks
8 programmed weeks
Sample week
Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Day 1 - Upper A

7 exercises
Bench Press (Smith Machine)
2 x 6-8

Bar path to lower chest, stack elbows under bar

Pec Deck (Machine)
2 x 6-8

Big arch in back, slight elbow bend maintained, get deep stretch

Pull-Up (Neutral Grip, Weighted)
3 x 8-12

Shoulders down, head and chest up, knees under hips

AD Press (Smith Machine)
3 x 8-12

60-75° incline, moderate arch in chest, just outside shoulder width grip

Preacher Curl (Barbell)
2 x 6-8

Close grip, upper arms flat on pad, full lockout at bottom

Incline Curl (Dumbbell)
2 x 6-8

45-60° incline. Train with full supination. Elbows tracking forwards a little is ok

Overhead Extension (EZ Bar)
3 x 8-12

With EZ bar, DB or cable. Elbows up high, some flare out is ok

Day 2

Day 2 - Lower A

7 exercises
Hack Squat
2 x 5-8

Lower stance, controlled descent, accelerate through concentric

Leg Press
2 x 5-8

Low, narrower stance. Ok if heels come up a little. Maximize knee bend

Romanian Deadlift (Barbell)
2 x 6-10

Push hips up and back as you lower bar, drive stomach into quads

Single Arm Row (Dumbbell)
2 x 8-12

Bent at hips, one hand on flat bench, some cheat is ok

Standing Calf Raise
2 x 8-12

Lock hips and knees. Can be done in standing machine or smith

Calf Raise (Leg Press)
2 x 8-12

Done in leg press. Keep knees locked, no need for full lockout

Decline Sit Up (Bodyweight)
2 x 8-12

Bend at the hips not the lower back. Start with hands behind head

Day 3

Day 3 - Upper B

7 exercises
Bench Press (Smith Machine)
3 x 7-10

30° incline, moderate arch, bar path to mid/upper chest

Lat Pulldown (Neutral Grip)
3 x 8-12

Shoulder width or narrower. Chest up

Military Press (Barbell)
2 x 7-10

Standing, just outside shoulder width grip. Strict press

Reverse Pec Deck
2 x 8-12

Overhand grip, focus on squeezing rear delts

Bicep Curl (EZ Bar)
3 x 8-12

Dead stop, shoulder width grip, some cheat is ok

JM Press (Smith Machine)
2 x 8-12

Ease into this, start light. Grip just inside shoulder width, lower bar between clavicles and chin

Seated Overhead Extension (EZ Bar)
2 x 7-10

EZ bar preferred, in seated stationary bench. Get elbows up high. Cable works if needed

Day 4

Day 4 - Lower B

7 exercises
Leg Press
2 x 7-10

Moderate stance height, select stance width that allows for best depth

Romanian Deadlift (Barbell)
2 x 6-8

Pause 1 second at bottom, push hips up and back on descent, weight on heels, drive stomach into quads

Seated Hamstring Curl
2 x 8-12

Slight lean forward with lower back to increase hip bend

T-Bar Row
2 x 8-12

Emphasis on scapular retraction, elbows flared roughly 45°

Power Shrug
2 x 8-12

Forceful concentric, don't pause at top, control into deep stretch

Standing Calf Raise
2 x 8-12

Lock hips and knees. Can be done in machine, smith, or leg press

Abs Crunch (Machine)
2 x 8-12

Machine crunch of choice

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