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Upper/Lower Vladman

by Mikkel Marco
3 athletes joined

Program Description

Transitioning from beginner to intermediate

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2025 02:55
  • Last Edited
    Jun 18, 2025 08:07

Summary

Unlock your strength potential with the Upper/Lower Vladman program! Over the course of 8 weeks, this 4-day split focuses on building muscle and enhancing strength through a balanced combination of barbell, bodyweight, and machine exercises. Each session targets major muscle groups, ensuring comprehensive development while keeping your workouts dynamic and engaging. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
5 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
5 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
5 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
5 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
5 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
5 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
5 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
5 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
5 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Leg Curl
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Leg Curl
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Leg Curl
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Leg Curl
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Leg Curl
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Leg Curl
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Leg Curl
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Leg Curl
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Preacher Machine
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Preacher Machine
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Preacher Machine
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Preacher Machine
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Preacher Machine
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Preacher Machine
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Preacher Machine
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
3
12 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Preacher Machine
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
4
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 10
4
Walking Lunge
3
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
4
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 10
4
Walking Lunge
3
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
4
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 10
4
Walking Lunge
3
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
4
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 10
4
Walking Lunge
3
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
4
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 10
4
Walking Lunge
3
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
4
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 10
4
Walking Lunge
3
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
4
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 10
4
Walking Lunge
3
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
4
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 10
4
Walking Lunge
3
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
2 Reps
5 Reps
10 Reps
@8
@9
@9
@9
@8
@8
2
Pull-Up (Band)
3 Sets
10 Reps
@10
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
4
Overhead Press (Barbell)
4 Sets
5 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@10
4
Leg Curl
3 Sets
15 Reps
@10
5
Hip Abductor (Machine)
3 Sets
20 Reps
@10
6
Abs Crunch (Machine)
3 Sets
15 Reps
@10
7
Concentration Curl
3 Sets
15 Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
@8
@8
@9
@9
2
Lat Pulldown
3 Sets
12 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Bench Press (Barbell)
3 Sets
8 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
8
Preacher Machine
3 Sets
8 Reps
@10
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Squat (Paused)
4 Sets
10 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@10
4
Walking Lunge
3 Sets
@10
5
Hip Adductor (Machine)
3 Sets
12 Reps
@10
6
Reverse Abs Crunch (Bodyweight)
3 Sets
@10