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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.

Basement Bodybuilding Upper Lower
Days / week
4
Weeks
8
Level
Beginner
Focus
Hypertrophy

Fit check

Is Basement Bodybuilding Upper Lower right for you?

A Beginner Hypertrophy plan for 4 training days per week. Confirm the schedule and equipment below before starting.

Who it is for

Lifters at Beginner level who want a Hypertrophy plan and can train 4 days per week.

Choose another program if

Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Machine, Bodyweight.

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

Program shape

See how many planned work sets each week contains and how the block is paced over time.

Weekly volume

Planned work sets from the stored template

work sets

Program length

Each block represents one programmed week

8
weeks

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More tools

Explore the other training tools

Training tool

E1RM calculator

Estimate a practical one-rep max from weight, reps, and RPE.

Training tool

RPE ↔ % converter

Convert target RPE into working percentages and back again.

Training tool

Warmup planner

Build a simple warmup ladder from your top working set.

Day-by-day schedule

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

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

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

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

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

Progression contract

How it progresses

Automatic rule

When it changes

after each completed week · when all sets reach the top of the rep range

What changes

Only the opening week is stored for this 8-week program; use the source guidance for later weeks.

After success or failure

Use the source program's success criteria to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this template.

Questions about Basement Bodybuilding Upper Lower

The stored template has 4 training days per week. Check the day-by-day preview before you start.

The catalog describes 8 programmed weeks. The schedule preview is generated from the same plan data used in the app.

This template declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.

No. You can select and start the template in guest mode; signing in is optional for sync and backup.

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