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BoostcampPNG

Upper/Lower Vladman

by frederik hansen (bisse987)

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 28, 2025 04:14
  • Last Edited
    May 28, 2025 04:14
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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