Become a Basement Badass
Most dudes have a difficult time getting to the gym each day let alone have enough time to pack a healthy lunch. Scrap the excuses and start the transformation to Thor with a stocked basement gym. No, you don’t need an abdominal roller, an elliptical, or even a barbell. You can have the body you want with only seven pieces of equipment. Now, the magic isn’t in the equipment. However, having the right tools for the job helps.
To become a basement badass, the busy trainee has to schedule his workouts for the week to ensure consistency, remove the guesswork, and prevent him from opting out. Lucky for you, we’ve put together a kick ass three-day/week full body program. The basement badass doesn’t have time for two-hour workouts, each focusing on a particular muscle group. To get the most bang for your buck, full-body workouts are the way to go.
Dial in your exercise technique and ensure that you know the difference between a squat pattern and a hip hinge pattern. Also, get tuned in with your body and know your limitations. There’s more to becoming a basement badass than just pumping out reps. It’s going to take time and effort, but the results are worth the investment. Now, let’s get to it before your equipment starts getting dusty.
What you need:
1) Adjustable bench (flat, incline, and decline)
2) Adjustable dumbbells (preferably up to 90 lbs)
3) Doorframe chin-up bar (preferably with neutral grip handles)
4) Moderately heavy kettlebell
5) Sandbag (sand or water-filled)
6) Elitefts™ resistance bands (varying resistances)
7) Exercise ball
Your basement badass program parameters:
- You'll have three, full body training days per week.
- You'll have space between each workout to have at least a day of rest.
- Be ready to emphasize strength, size, and conditioning in these 45-minute intense workouts.
- Each workout is broken down into three circuits—A (power and strength), B (density training), and C (bodybuilding and core).
- In each week for six weeks, try to add weight to your sets, move the fixed weight (sandbag) faster where applicable, or add more reps (when it says as many as possible).
| Workout 1: Exercises | Sets | Reps | Break |
| A1) Sandbag power clean to Zercher squat | 5 | 5 | 60 seconds |
| A2) Alternating dumbbell (flat) bench press | 5 | 5 per side | 60 seconds |
| B1) Incline dumbbell bench press | 1 | 5 with 10RM | No break—perform B1 and B2 back and forth for 10 minutes |
| B2) Incline dumbbell chest supported row | 1 | 5 with 10RM | No break—read above |
| C1) Hamstring curls on ball | 3 | 60 seconds | 30 seconds |
| C2) Incline bench supine biceps curls drop set | 3 | 3 drop sets | 30 seconds |
| Workout 2: Exercises | Sets | Reps | Break |
| A1) Dumbbell power snatch | 5 | 3 per side | 60 seconds |
| A2) Neutral grip Chin-ups | 5 | As many as possible | 60 seconds |
| B1) Double hand kettlebell swing | 1 | 10 | No break—perform B1 and B2 back and forth for 10 minutes |
| B2) Sandbag rotational lunge | 1 | 5 per side | No break—read above |
| C1) Band resisted push-ups | 3 | As many as possible | 30 seconds |
| C2) Dumbbell weighted crunch | 3 | 15 | 30 seconds |
| Workout 3: Exercises | Sets | Reps | Break |
| A1) Sandbag shoulder squat | 5 | As many as possible | 60 seconds |
| A2) Front elbow plank on ball | 5 | 60 seconds | 60 seconds |
| B1) Arnold press | 1 | 5 with 10RM | No break—perform B1 and B2 back and forth for 10 minutes |
| B2) Goblet cross over lunges | 1 | 5 per side with 10RM | No break—read above |
| C1) Band resisted triceps extensions | 3 | As many as possible | 30 seconds |
| C2) Band resisted face pulls | 3 | As many as possible | 30 seconds |
Sandbag power clean to Zercher squat
Stand behind your sandbag and grip the parallel handles. Tuck your toes slightly under the sandbag and pull it closer to your shins. Your knees should be slightly bent with your hips flexed, your back and arms should be straight, and your chest should be out. Take the slack out of the bag without lifting it entirely off the ground.
Explosively extend your knees and hips to accelerate the sandbag upward. Pull upward and sweep your arms under the sandbag as to receive the bag in the crooks of your arms. Your knees and hips should be slightly flexed to help absorb the shock upon receiving the bag. Stand straight. Move your feet shoulder width apart (if they aren’t already) and squat down. Strive for ass to grass.
Return to the standing position. Roll the bag out of your arms and return the bag on top of your toes to set up for the next rep. Perform the suggested number of reps.
Training tip: Your back shouldn't round during this exercise. Take the load off the spine by emphasizing your hips, as if you were going to jump as high as you can. Focus on shooting your hips forward to accelerate the bag off the ground.
Alternate dumbbell bench press
Lie on a flat bench. Perform a standard dumbbell bench press but alternate your arms after completing a rep. For example, after setting up with both arms straight, lower your left arm first. Press the weight back up and lower your right arm while your left arm remains straight. Perform the suggested number of reps.
Training tip: Drive your legs into the ground to create leg drive. This will add stability and strength to your bench.
Dumbbell power snatch
Stand with your feet shoulder width apart just over your dumbbell. Set up in a deadlift type stance with one hand on the dumbbell and the other cocked back. Create full body tension and accelerate the dumbbell upward while swinging your opposite arm downward. Feel as if you’re pulling yourself under the dumbbell as it sails past your torso. Drop into a quarter squat to receive the dumbbell above your head. Stand straight and lock it out. Lower the dumbbell and repeat on the other side. Perform the suggested number of reps.
Training tip: Don't set up in a squat to initiate the pull. Your hips should be slightly higher than a traditional squat position. This will load your posterior chain more effectively.
Sandbag rotational lunge
Slide your toes just under your sandbag while gripping the parallel handles and pull the bag closer to your shins. Bend your knees and hips while sticking out your butt and lifting your chest. Stand and lift the sandbag to knee height. Step your right leg behind you, lunge, and rotate through your waist to bring the sandbag to the outside of your left knee. Maintain your balance as you return to standing. Repeat by stepping back with your left leg and rotating the bag to the outside of your right knee. Alternate sides until your set is over.
Training tip: It’s very easy to lose your balance during this exercise, so take it slow. Keep your torso upright and always drive through your front leg to stand back up.
Sandbag shoulder squat
Straddle your sandbag and grab it around the middle. Straddle your sandbag with your knees slightly bent while leaning forward from your hips. Grasp your hands under the bag and stick out your butt and chest to keep a neutral spine (no rounding!). Accelerate the bag upward, flip it, and drape it over one shoulder. Move your feet to shoulder width apart and perform a squat. Strive for ass to grass. Return to the standing position. Carefully lower your sandbag to the ground and repeat on the opposite shoulder. Alternate sides rapidly for the full 60 seconds.
Training tip: To accelerate the bag upward, drive through your hips. Keep a neutral spine and don’t let your back round forward.
Goblet cross over lunge
Hold a dumbbell lengthwise in front of your chest with your elbows pointing downward. Stand with your feet hip width apart. Take a lunge step backward, but instead of stepping straight back, step slightly behind your other leg. Drop into a lunge with your rear knee behind your front leg. Drive your front leg down to return you to the starting position. Perform all five reps on one side. In the next set, perform all five reps on the opposite side.
Training tip: Allow a slight lean at your torso at the bottom of the lunge, but don't let the dumbbell pull you too far forward. Keep a tight torso and maintain a neutral spine at all times.
Wrap up
Bring the drive, intensity, dedication, and consistency to this program and watch your body transform into a basement badass. Go get it and make it happen.