BasementBeastBuilding PDF

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Basement Beast Building
Copyright © Jason Ferruggia. 2013
www.RenegadeInnerCircle.com

Program Overview
Basement Beast Building picks up where Body Weight Body Building left off and adds dumbbells
to the mix. This makes it the perfect program for anyone who trains at home in the basement
with nothing but rings and adjustable dumbbells. It is a four-‐day per week program but if you
can only swing three days then you can simply push Day 4 to the next week, do it on Monday,
and then start up on Day 1 again on Wednesday. You would then continue the rotation in that
manner until you have completed each workout of each phase four times. So, instead of
finishing each phase in four weeks you’ll finish each phase in a little over five weeks.
The Split
Day 1 is the maximal strength day where the reps will be low. Day 2 is a hypertrophy day with
reps in the moderate range. Day 3 is a speed day where you will do multiple sets of low rep sets
with a weight that allows you to be very explosive. Day 4 is the high rep/ endurance day.
Don’t get caught up on the labels, however, as each day contributes to overall size, strength
and performance gains.
The Holds
Each day will include four different isometric holds, which are incredible for developing
strength, stabilization, a bulletproof core and improved athleticism. These are the handstand,
the front lever, the modified planche progressions (crow stands, frog stands, etc.) and the L-‐sit.
To get good at something you have to do it often, so you’ll be training these moves four times
each week. Work your way very slowly through the progressions and don’t try to move up to
the next level until you completely own the one you are currently working on and could do it
while stumbling down the hallway on your way to the bathroom at 3am. If you’re gritting your
teeth and fighting to the death on these you’re pushing too hard. They should be challenging
and you should be maximizing tension from head to toe, but it shouldn’t be an all out
excruciating effort. Think of practice; not some 80’s high intensity bodybuilding nonsense.
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Staple Exercises
In addition to the holds we will keep a few exercises in the program for the full duration. On
Day 1 you will always start with the handstand pushup. It’s a tremendous exercise for overall
size and strength and takes quite a while to progress on.
You will also do a ring chin up variation on Day 1 throughout each phase but they will change
hand positions. If any of the chin up variations are too easy you can hold them longer in the
contracted position at the top or try to pull yourself higher.
Day 1 will also always include skater squats. These are a great progression into pistol squats. If,
by Phase 3 you want to swap them out for pistol squats that’s totally acceptable. However,
progressing to full, perfect form skater squats with one knee touching the ground are a lot
harder than most people think. So don’t underestimate them. You can even increase the
difficulty once you’re at the level by elevating your front foot on a 4-‐6 inch box and/or adding
chains around your neck.
When you first start doing skater squats they will be quite difficult so you’ll want to put
something under your back knee to shorten the range of motion and possibly hold a 5-‐10
pound plate out in front of you to help counterbalance. As you get better at them you can
lower the padding under your back knee.
Wrapping a band around an immovable object and looping it behind your knee also works quite
well to decrease the difficulty while simultaneously increasing activation of the vastus medialis
or tear drop muscle of your quads.
Ring dips will also remain a Day 2 staple simply because there are so many ways to progress
and make them harder with nothing but your own bodyweight. That and the fact that there
aren’t many better exercises to build up the upper body push muscles. If you can’t do them you
can add bands for assistance until you’re strong enough.
The 1-‐arm snatch and the 1-‐arm dumbbell clean and press are two of the best dumbbell
exercises in existence and therefore will be staples on Day 3.
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The Warm Up

You will do the same pre-‐workout warm up each day. It may look long on paper but once you
get the hang of it you should be able to blow through it in ten minutes. I’d recommend doing
the entire thing and not skimping on any of it. One of the keys to high frequency training is
staying healthy. You need to warm up properly before each workout and you need to do soft
tissue work with a lacrosse ball and foam or rumble roller every day at home. If there are a few
lower body stretches you want to add to the warm up for the glutes or hip flexors that would
be completely fine. Going through each of those drills on a regular basis will go a long way
towards keeping you healthy.
Before starting the three big pushing, pulling and lower body exercises each day you should do
one or two warm up sets where you modify the exercise to make it easier. Do 8-‐10 reps on each
of these warm up sets and then proceed to your work sets.
What Days to Train On

I have set it up so that you will train on Monday, Wednesday, Friday and Saturday. That means
the heavier day will always be followed by a rest day. Then you’ll get back to training again on
Wednesday with the moderate rep hypertrophy day. A day off will follow that and then you’ll
do the speed day and the endurance days back to back on Friday and Saturday.
That is the optimal set up, however, if training on the weekends is impossible you can simply
train on Monday, Tuesday, Thursday and Friday.
Progression
Do NOT try to progress on the holds more often than once per month. You have to own the
movement before moving on to the next level.
For all other exercises your goal will be to complete the full number of sets listed with the same
weight (for dumbbell exercises) or same level of progression/ body position manipulation (for
bodyweight exercises). There’s no need to add load to most of the bodyweight exercises as
they can be made more challenging simply by adjusting your body position. If, even that no
longer provides enough resistance you can add chains or a weighted vest.
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1) Joint Tractioning w/ Band Around Wrist-‐ 1 minute per side
2) Rumble Roller on-‐ Quads, Hamstrings, Glutes, Adductors & Lats
3) LAX Ball on Chest & Upper Back-‐ 1 minute per side each
4) Shoulder Dislocations w/ Band or Broomstick-‐ 25
5) Dynamic Hip Flexion-‐ 20
6) Overhead Squat Holding Band or Broomstick-‐ 10
7) Cossack Squat (hold onto something if necessary and sink lower on each rep)-‐ 6 per side
8) Cat/ Camel-‐ 5
9) Bird/ Dog-‐ 5
10) Scap Pushup-‐ 10
11) Downward Dog-‐ 30 sec. hold
12) Pumping Prone Cobra-‐ 30 sec. alternating side to side
13) Clam Shell-‐ 15 per side
14) Glute Bridge & Reach Across Opposite Shoulder-‐ 10 per side
15) Hip Flexor Wall Mobility Drill-‐ 30 sec. per side
16) Thoracic Extension on Foam Roller-‐ 12
17) Scapular Slides While Laying on Foam Roller-‐ 20
18) YTWL-‐ 5 each
19) Band Pull Apart-‐ 20 (start at waist height & move up toward your neck slightly on each rep)
20) Band External Rotation-‐ 10 per side

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Phase 1

Max Strength Sets Reps Rest
1) Handstand 4 10 sec. 30
2a) Planche Progression Iso Hold 4 10 sec. 30
2b) Front Lever Progression Iso Hold 4 10 sec. 30
3a) Handstand Pushup* 5 5 45
3b) Ring Chin Up 5 6 45
3c) Skater Squat** 4 8 45
4) L-‐Sit 4 10 sec. 30
* Modify range to make as hard or easy as needed
** Once you’re able to do 5 sets of 5 reps all the way to the ground you can add a weighted vest, chains or DB’s
Optional Finisher-‐ Jump rope, battling ropes or sled pushing/dragging for 10 min

Soft Tissue Work
1) 30 Minute Walk
2) Rumble Roller on IT Band, Quads, Hip Flexors, Hamstrings, Adductors, Calves, Upper Back, Lats, Pecs,
Triceps-‐ 1 minute each
3) LAX Ball on Glutes-‐ 1 minute per side
4) LAX Ball on Forearm Flexors & Extensors-‐ 1 minute per side
5) Internal/ External Rotation w/ LAX ball in between spine and shoulder blade-‐ 10 per side
6) LAX Ball on Pecs-‐ 1 minute per side

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Hypertrophy Sets Reps Rest
3a) Supinated Ring Row 3 10-‐12 60
3b) Ring Dip 3 10-‐12 60
4a) L-‐Sit 4 10 sec. 0
4b) Single Leg Hip Thrust 3 10-‐12 0
4c) Standing Dumbbell Curl 3 12-‐15 60
Note-‐ Set rings at same height for rows and dips so you don’t have to adjust them between sets.

Optional Sprint Workout 4-‐6 Hours Before or After Gym Workout
1) Jumping Jack-‐ 30 seconds
2) Flings-‐ 30 seconds
3) Overhead Squat-‐ 20
4) Ground on Fire Rapid Hopping in Place-‐ 20 seconds
5) High Ankle Hopping-‐ 20 seconds
6) Walking Lunge w/ Twist-‐ 5 per side
7) Walking Leg Kick/Toe Touch-‐ 10 per side
8) Walking Knee to Chest-‐ 10 per side
9) Butt Kick-‐ 10 per side
10) Side Shuffle-‐ 20 yards both directions
11) Arm Circles Forward-‐ 20
12) Arm Circles Backward-‐ 20
13) 5-‐7 Progressively Faster Warm Up Sprints of 30 Yards
14) 6-‐10 x 30-‐50 yard hill, beach or sled sprints -‐ 60-‐120 seconds rest

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Mobility & Flexibility
1) Neck Flexion and Extension-‐ 20
2) Neck Rotation-‐ 20
3) Forward Shoulder Roll-‐ 15
4) Backward Shoulder Roll-‐ 15
5) Egyptian-‐ 10 in each direction
6) Shoulder Dislocation-‐ 20
7) Hip Circles-‐ 15 in each direction
8) Invisible Hurdle Drill-‐ 10 in each direction
9) Close Stance Squat-‐ 10 (pause at bottom for 3 sec)
11) Alphabet w/ Ankles-‐ Write each letter w/ both sides
12) Hip Flexor Stretch-‐ 4 x 20 seconds per side
13) 90/90 Glute Stretch-‐ 30 seconds per side

Speed Sets Reps Rest
3) 1 Arm DB Snatch 5 3 45
4a) 1 Arm DB Clean & Press 5 3 45
4b) Box Squat Jump* 5 5 45
5) L-‐ Sit 4 10 45
6) Plyo Push Up** 2 6-‐10 60
* Stand in front of a box like you’re doing a regular box squat. Put your hands behind your head and squat to the
box. Sit on it and pause for 1 sec. then explode up and jump as high as you can. Stick the landing then repeat. Do
not add weight to this.
** Try to explosively push yourself up as high, hard and fast as possible.

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Rep Sets Reps Rest
1) Handstand 4
10 sec. 30
2a) Planche Progression Iso Hold 4
10 sec. 30
2b) Front Lever Progression Iso Hold 4
10 sec. 30
3a) Ring Push Up 3
20 45
3b) Ring Face Pull 3
20 45
3c) Goblet Squat 3
20 45
4a) L-‐Sit 4
10 sec. 0
4b) Hammer Curl 3
15 45


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Mobility & Flexibility or Take Off

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Phase 2

3a) Handstand Pushup 6 4 45
3b) Neutral Grip Ring Chin Up 6 5 45
3c) Skater Squat 5 7 45
4) L-‐Sit 4 10 sec. 45

Soft Tissue Work
1) 30 Minute Walk

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3a) Pronated Bent Over DB Row 3 8-‐10 60
3b) Ring Dip 3 8-‐10 60
4a) L-‐Sit 4 10 sec. 0
4b) Slide Leg Curl 3 10-‐12 0
4c) Ring Curl 3 10-‐12 45


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3a) Box Jump 6 2 45
3b) 1 Arm Dumbbell Snatch 6 2 45
3) 1 Arm Dumbbell Clean & Press 6 2 45
4) Plyo Push Up 2 6-‐10 45
5) L-‐Sit 4 10 sec. 45

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Rep Sets Reps Rest
3a) 30° Incline Dumbbell Press 3 15 60
3b) Pronated Ring Row 3 15 60
4a) Goblet Squat 3 15 45
4b) Pinwheel Curl 3 12 45
5) L-‐Sit 4 10 sec. 45


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Phase 3

3a) Handstand Pushup 8 3 45
3b) Ring Pull Up 8 4 45
3c) Skater Squat or Pistol Squat 7 5 45
4) L-‐Sit 4 10 sec. 45

Soft Tissue Work
1) 30 Minute Walk

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3a) Wide Neutral Grip Ring Row 3 7-‐9 45
3b) Ring Dip 3 7-‐9 45
4a) L-‐Sit 4 10 sec. 0
4b) Alternate Dumbbell Curl 3 8-‐10 0
4c) Single Leg Romanian Deadlift 3 7-‐9 45

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3) Hurdle Jump 10 1 30
4) 1 Arm Dumbbell Snatch 8 1 30
5) 1 Arm Dumbbell Clean & Press 8 1 30
6) Plyo Push Up 2 6-‐10 45
7) L-‐Sit 4 10 sec. 45

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Rep
3a) Dumbbell Floor Press 3 12 45
3b) 1 Arm Dumbbell Row 3 12 45
4a) Goblet Squat 3 12 45
4b) Supinating DB Curl 3 12 45
5) L-‐Sit 4 10 sec. 45

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The Warm Up

What Days to Train On

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