DIVA - Początkująca sylwetka bikini
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 3 | 6 reps | @6 |
| 2 | Reverse Lunge (Dumbbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Overhead Press (Dumbbell) | 3 | 10 reps | @7 |
| 3B | Face Pull | 3 | 15 reps | @7 |
| Superset | ||||
| 4A | Dumbbell Bench Pullover | 3 | 12 reps | @8 |
| 4B | Lateral Lunge | 3 | 8 reps | @8 |
| Superset | ||||
| 5A | Russian Twist (Dumbbell) | 3 | 8 reps | @8 |
| 5B | Side Plank | 3 | 5–30 sec | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Sumo Squat | 3 | 6 reps | @6 |
| 2 | Hip Thrust (Barbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Chin-Up (Bodyweight) | 3 | 1–8 reps | @8 |
| 3B | Push Up | 3 | 1–8 reps | @8 |
| Superset | ||||
| 4A | Copenhagen Plank | 3 | 5–30 sec | @7 |
| 4B | Hip Abductor (Machine) | 3 | 30 reps | @9 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 20 reps | @8 |
| 5B | Landmine Twist | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Barbell Row | 3 | 8 reps | @6 |
| 2 | Dip (Assisted) | 3 | 8 reps | @6 |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 3B | Back Extension | 3 | 12 reps | @8 |
| Superset | ||||
| 4A | Bicep Curl (Cable) | 3 | 15 reps | @8 |
| 4B | Tricep Rope Push Down (Cable) | 3 | 15 reps | @8 |
| Superset | ||||
| 5A | Rope Horizontal Chop | 3 | 12 reps | @8 |
| 5B | Plank | 3 | 10–90 sec | @9 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, DIVA - Początkująca sylwetka bikini is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
DIVA - Początkująca sylwetka bikini is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DIVA - Początkująca sylwetka bikini is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
