Built-in training planSupports progression engine

Basement Bodybuilding - Upper Lower

A straightforward full-gym bodybuilding plan for newer physique-focused lifters and intermediates. How to use: 1. Complete the four sessions in listed order. This import shows session order, not fixed weekdays; place recovery days where they fit your week. 2. Use dynamic double progression and add weight once the first set reaches the top of its rep range. 3. Expect some rep drop-off from set to set on the harder movements. Program shape: - Day 1: Upper A with chest and biceps emphasis - Day 2: Lower A with quads and calves emphasis - Day 3: Upper B with delts and triceps emphasis - Day 4: Lower B with hamstrings and traps emphasis This template captures the opening week's exercise order and rep ranges for direct import into IronFlow. Review the full schedule, then follow this plan in IronFlow.

Example built-in strength training plan in IronFlow

Days / week: 4
Weeks: 8
Level: Beginner
Focus: Hypertrophy

[Fit check]

Is Basement Bodybuilding - Upper Lower right for you?

Plan profile: Level Beginner · Focus Hypertrophy · Training days per week: 4. Confirm the schedule and equipment below before starting.

Who it is for

Training level: Beginner · Plan focus: Hypertrophy · Training days per week: 4

Choose another plan if

This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Machine, Bodyweight

[Plan at a glance]

Plan at a glance

Max lifts

No max lift setup required before starting

Equipment

BarbellDumbbellMachineBodyweight

[What you are committing to]

Days / week: Training days each week: 4
Weeks: Planned weeks: 8
Sample week: Week 1

[Plan shape]

Plan 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 plan

work sets

Plan length

Each block represents one planned week

weeks

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

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Day-by-day schedule

Every exercise below comes from the built-in plan stored in the app.

This plan includes the first week of workouts. Follow the plan guidance for the remaining weeks.

Day 1

Upper A

7 exercises

Bench Press (Smith Machine)

2 x 6-8

Chest

Bar path to lower chest, stack elbows under bar

Pec Deck (Machine)

2 x 6-8

Full Body

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

Pull-Up (Neutral Grip, Weighted)

3 x 8-12

Back

Shoulders down, head and chest up, knees under hips

AD Press (Smith Machine)

3 x 8-12

Shoulders

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

Preacher Curl (Barbell)

2 x 6-8

Biceps

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

Incline Curl (Dumbbell)

2 x 6-8

Biceps

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

Overhead Extension (EZ Bar)

3 x 8-12

Chest

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

Quads

Lower stance, controlled descent, accelerate through concentric

Leg Press

2 x 5-8

Quads

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

Romanian Deadlift (Barbell)

2 x 6-10

Back

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

Single Arm Row (Dumbbell)

2 x 8-12

Back

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

Standing Calf Raise

2 x 8-12

Calves

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

Calf Raise (Leg Press)

2 x 8-12

Quads

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

Decline Sit Up (Bodyweight)

2 x 8-12

Core

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

Chest

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

Lat Pulldown (Neutral Grip)

3 x 8-12

Back

Shoulder width or narrower. Chest up

Military Press (Barbell)

2 x 7-10

Shoulders

Standing, just outside shoulder width grip. Strict press

Reverse Pec Deck

2 x 8-12

Shoulders

Overhand grip, focus on squeezing rear delts

Bicep Curl (EZ Bar)

3 x 8-12

Biceps

Dead stop, shoulder width grip, some cheat is ok

JM Press (Smith Machine)

2 x 8-12

Chest

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

Chest

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

Quads

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

Romanian Deadlift (Barbell)

2 x 6-8

Back

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

Biceps

Slight lean forward with lower back to increase hip bend

T-Bar Row

2 x 8-12

Back

Emphasis on scapular retraction, elbows flared roughly 45°

Power Shrug

2 x 8-12

Full Body

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

Standing Calf Raise

2 x 8-12

Calves

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

Abs Crunch (Machine)

2 x 8-12

Core

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 plan. Use the source guidance for later weeks.

After success or failure

Use the source guidance to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this plan.

[FAQ]

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Plan at a glance

Plan shape

Weekly volume

Plan length

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Warmup planner

Day-by-day schedule

Upper A

Lower A

Upper B

Lower B

How it progresses

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