HOW TO Basement Bodybuilding

Program Description

Spanning over an 18 week period, and broken down into 3 different phases, this program is designed for those who only have a limited amount of equipment to work with. To perform this program, all you need is a set of adjustable free weights, an adjustable bench, an easy curl bar and a medicine ball – all things that are affordable and don’t take up much space at all.

As mentioned, this program is comprised of three 6 week cycles and each of these cycles picks up from where the last one left off. The intensity gradually increases as does the frequency of the workouts. During the first cycle, you’ll be performing 3 workouts per week. During the second cycle, you’ll be up to 4 workouts per week and during the final cycle (from weeks 12-18), you’ll be performing 6 workouts per week with each body part being trained twice per week for optimal results. And speaking of results, here’s what you can expect..

Demonstrated Results

If you follow this program from start to finish (without skipping any of the workouts), you can expect some serious gains from it. Of course, muscle growth is dependant on a lot of factors and you obviously have to be following a proper nutrition plan in order to see optimal results. If you’re following the workouts AND you’re eating right, you can expect to gain around 10-15 pounds of solid muscle with this program. So give it a try, take it seriously and if you do, you’ll certainly be glad you made the effort.

WEEKS 1-6

Training Split

Monday = Chest / Shoulders / Triceps
Wednesday = Back / Biceps / Abs
Friday = Legs

Program Notes: These exercise groupings are to be completed in typical format. They’re not a super set and you’ll get 2 minutes to rest between each set. Once the indicated number of sets are complete, you then move onto the next exercise. It’s fairly easy to follow. Remember to really push yourself though and always strive to get that last couple reps in because they’re very important for stimulating muscle gain. Also, you should be performing 8-12 repetitions per set and don’t forget to start and finish each workout with a warm up and cool down. A 5 minute walk on the treadmill would suffice.

Chest / Shoulders / Triceps

Exercise	Sets	Rest
Flat Dumbbell Press	5	2 minutes
Incline Dumbbell Press	4	2 minutes
Push Ups	3	1 minute
Overhead Dumbbell Press	4	2 minutes
Lateral Dumbbell Raises	3	1 minute
Lying Triceps Extensions	3	2 minutes

Back / Biceps / Abs

Exercise	Sets	Rest
Bent Over Dumbbell Rows (elbow in)	5	2 minutes
Bent Over Dumbbell Rows (elbows out)	5	2 minutes
Standing Easy Bar Curls	5	2 minutes
Seated Medicine Ball Twists	3	1 minute
Duel Medicine Ball Crunch	3	1 minute

Legs

Exercise	Sets	Rest
Bench Step Ups	3 (per leg)	2 minutes
Dumbbell Squats	3	2 minutes
Dumbbell Lunges	3 (per leg)	2 minutes
Straight Leg Deadlifts with Dumbbells	4	2 minutes
Standing Calf Raises	5	30 seconds