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Vi physique

by Kururu T.

Program Description

Small gym program aimed at women to mimic the physique of Vi from Arcane.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 03, 2025 10:53
  • Last Edited
    May 04, 2025 12:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Wide Grip Lat Pulldown
3
12 reps
RPE 5
2
Abs Crunch (Machine)
3
12 reps
RPE 5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 5
4
Rotary Torso
3
12 reps
RPE 5
5
Bicep Curl (Machine)
3
12 reps
RPE 5
6
Back Extension (Weighted)
3
12 reps
RPE 5
7
Shoulder Press (Machine)
3
12 reps
RPE 5
8
Hip Adductor (Machine)
3
12 reps
RPE 5
9
Lateral Raise (Machine)
3
12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 5
2
Abs Crunch (Machine)
4
12 reps
RPE 5
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 5
4
Rotary Torso
4
12 reps
RPE 5
5
Bicep Curl (Machine)
4
12 reps
RPE 5
6
Back Extension (Weighted)
4
12 reps
RPE 5
7
Shoulder Press (Machine)
4
12 reps
RPE 5
8
Hip Adductor (Machine)
4
12 reps
RPE 5
9
Lateral Raise (Machine)
4
12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 6
2
Abs Crunch (Machine)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Rotary Torso
3
10 reps
RPE 6
5
Bicep Curl (Machine)
3
10 reps
RPE 6
6
Back Extension (Weighted)
3
10 reps
RPE 6
7
Shoulder Press (Machine)
3
10 reps
RPE 6
8
Hip Adductor (Machine)
3
10 reps
RPE 6
9
Lateral Raise (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 6
2
Abs Crunch (Machine)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Rotary Torso
4
10 reps
RPE 6
5
Bicep Curl (Machine)
4
10 reps
RPE 6
6
Back Extension (Weighted)
4
10 reps
RPE 6
7
Shoulder Press (Machine)
4
10 reps
RPE 6
8
Hip Adductor (Machine)
4
10 reps
RPE 6
9
Lateral Raise (Machine)
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
RPE 7
2
Abs Crunch (Machine)
3
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
4
Rotary Torso
3
8 reps
RPE 7
5
Bicep Curl (Machine)
3
8 reps
RPE 7
6
Back Extension (Weighted)
3
8 reps
RPE 7
7
Shoulder Press (Machine)
3
8 reps
RPE 7
8
Hip Adductor (Machine)
3
8 reps
RPE 7
9
Lateral Raise (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Abs Crunch (Machine)
4
8 reps
RPE 7
3
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
4
Rotary Torso
4
8 reps
RPE 7
5
Bicep Curl (Machine)
4
8 reps
RPE 7
6
Back Extension (Weighted)
4
8 reps
RPE 7
7
Shoulder Press (Machine)
4
8 reps
RPE 7
8
Hip Adductor (Machine)
4
8 reps
RPE 7
9
Lateral Raise (Machine)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 8
2
Abs Crunch (Machine)
3
6 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
6 reps
RPE 8
4
Rotary Torso
3
6 reps
RPE 8
5
Bicep Curl (Machine)
3
6 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
7
Shoulder Press (Machine)
3
6 reps
RPE 8
8
Hip Adductor (Machine)
3
6 reps
RPE 8
9
Lateral Raise (Machine)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 8
2
Abs Crunch (Machine)
3
6 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
6 reps
RPE 8
4
Rotary Torso
3
6 reps
RPE 8
5
Bicep Curl (Machine)
3
6 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
7
Shoulder Press (Machine)
3
6 reps
RPE 8
8
Hip Adductor (Machine)
3
6 reps
RPE 8
9
Lateral Raise (Machine)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 5
2
Seated Row (Machine)
3
12 reps
RPE 5
3
Hip Abductor (Machine)
3
12 reps
RPE 5
4
Hammer Curl (Cable)
3
12 reps
RPE 5
5
Calf Raise (Machine)
3
12 reps
RPE 5
6
Glute Kickback
3
12 reps
RPE 5
7
Hanging Knee Raise
3
12 reps
RPE 5
8
Deadlift (Barbell)
3
12 reps
RPE 5
9
Chest Fly (Machine)
3
12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 5
2
Seated Row (Machine)
4
12 reps
RPE 5
3
Hip Abductor (Machine)
4
12 reps
RPE 5
4
Hammer Curl (Cable)
4
12 reps
RPE 5
5
Calf Raise (Machine)
4
12 reps
RPE 5
6
Glute Kickback
4
12 reps
RPE 5
7
Hanging Knee Raise
4
12 reps
RPE 5
8
Deadlift (Barbell)
4
12 reps
RPE 5
9
Chest Fly (Machine)
4
12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6
2
Seated Row (Machine)
3
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hammer Curl (Cable)
3
10 reps
RPE 6
5
Calf Raise (Machine)
3
10 reps
RPE 6
6
Glute Kickback
3
10 reps
RPE 6
7
Hanging Knee Raise
3
10 reps
RPE 6
8
Deadlift (Barbell)
3
10 reps
RPE 6
9
Chest Fly (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 6
2
Seated Row (Machine)
4
10 reps
RPE 6
3
Hip Abductor (Machine)
4
10 reps
RPE 6
4
Hammer Curl (Cable)
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
6
Glute Kickback
4
10 reps
RPE 6
7
Hanging Knee Raise
4
10 reps
RPE 6
8
Deadlift (Barbell)
4
10 reps
RPE 6
9
Chest Fly (Machine)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Row (Machine)
3
8 reps
RPE 7
3
Hip Abductor (Machine)
3
8 reps
RPE 7
4
Hammer Curl (Cable)
3
8 reps
RPE 7
5
Calf Raise (Machine)
3
8 reps
RPE 7
6
Glute Kickback
3
8 reps
RPE 7
7
Hanging Knee Raise
3
8 reps
RPE 7
8
Deadlift (Barbell)
3
8 reps
RPE 7
9
Chest Fly (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Hip Abductor (Machine)
4
8 reps
RPE 7
4
Hammer Curl (Cable)
4
8 reps
RPE 7
5
Calf Raise (Machine)
4
8 reps
RPE 7
6
Glute Kickback
4
8 reps
RPE 7
7
Hanging Knee Raise
4
8 reps
RPE 7
8
Deadlift (Barbell)
4
8 reps
RPE 7
9
Chest Fly (Machine)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Seated Row (Machine)
3
6 reps
RPE 8
3
Hip Abductor (Machine)
3
6 reps
RPE 8
4
Hammer Curl (Cable)
3
6 reps
RPE 8
5
Calf Raise (Machine)
3
6 reps
RPE 8
6
Glute Kickback
3
6 reps
RPE 8
7
Hanging Knee Raise
3
6 reps
RPE 8
8
Deadlift (Barbell)
3
6 reps
RPE 8
9
Chest Fly (Machine)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Seated Row (Machine)
3
6 reps
RPE 8
3
Hip Abductor (Machine)
3
6 reps
RPE 8
4
Hammer Curl (Cable)
3
6 reps
RPE 8
5
Calf Raise (Machine)
3
6 reps
RPE 8
6
Glute Kickback
3
6 reps
RPE 8
7
Hanging Knee Raise
3
6 reps
RPE 8
8
Deadlift (Barbell)
3
6 reps
RPE 8
9
Chest Fly (Machine)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
RPE 5
2
Bicep Curl (Machine)
3
8 reps
RPE 5
3
Abs Crunch (Machine)
3
8 reps
RPE 5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 5
5
Rotary Torso
3
8 reps
RPE 5
6
Shoulder Press (Machine)
3
8 reps
RPE 5
7
Back Extension (Weighted)
3
8 reps
RPE 5
8
Hip Adductor (Machine)
3
8 reps
RPE 5
9
Lateral Raise (Machine)
3
8 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 5
2
Abs Crunch (Machine)
4
8 reps
RPE 5
3
Tricep Rope Push Down (Cable)
4
8 reps
RPE 5
4
Rotary Torso
4
8 reps
RPE 5
5
Bicep Curl (Machine)
4
8 reps
RPE 5
6
Back Extension (Weighted)
4
8 reps
RPE 5
7
Shoulder Press (Machine)
4
8 reps
RPE 5
8
Hip Adductor (Machine)
4
8 reps
RPE 5
9
Lateral Raise (Machine)
4
8 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 6
2
Abs Crunch (Machine)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Rotary Torso
3
10 reps
RPE 6
5
Bicep Curl (Machine)
3
10 reps
RPE 6
6
Back Extension (Weighted)
3
10 reps
RPE 6
7
Shoulder Press (Machine)
3
10 reps
RPE 6
8
Hip Adductor (Machine)
3
10 reps
RPE 6
9
Lateral Raise (Machine)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 6
2
Abs Crunch (Machine)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Rotary Torso
3
10 reps
RPE 6
5
Bicep Curl (Machine)
3
10 reps
RPE 6
6
Back Extension (Weighted)
3
10 reps
RPE 6
7
Shoulder Press (Machine)
3
10 reps
RPE 6
8
Hip Adductor (Machine)
3
10 reps
RPE 6
9
Lateral Raise (Machine)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 6
2
Abs Crunch (Machine)
3
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Rotary Torso
3
10 reps
RPE 6
5
Bicep Curl (Machine)
3
10 reps
RPE 6
6
Back Extension (Weighted)
3
10 reps
RPE 6
7
Shoulder Press (Machine)
3
10 reps
RPE 6
8
Hip Adductor (Machine)
3
10 reps
RPE 6
9
Lateral Raise (Machine)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 6
2
Abs Crunch (Machine)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Rotary Torso
4
10 reps
RPE 6
5
Bicep Curl (Machine)
4
10 reps
RPE 6
6
Back Extension (Weighted)
4
10 reps
RPE 6
7
Shoulder Press (Machine)
4
10 reps
RPE 6
8
Hip Adductor (Machine)
4
10 reps
RPE 6
9
Lateral Raise (Machine)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 6
2
Abs Crunch (Machine)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Rotary Torso
4
10 reps
RPE 6
5
Bicep Curl (Machine)
4
10 reps
RPE 6
6
Back Extension (Weighted)
4
10 reps
RPE 6
7
Shoulder Press (Machine)
4
10 reps
RPE 6
8
Hip Adductor (Machine)
4
10 reps
RPE 6
9
Lateral Raise (Machine)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 6
2
Abs Crunch (Machine)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Rotary Torso
4
10 reps
RPE 6
5
Bicep Curl (Machine)
4
10 reps
RPE 6
6
Back Extension (Weighted)
4
10 reps
RPE 6
7
Shoulder Press (Machine)
4
10 reps
RPE 6
8
Hip Adductor (Machine)
4
10 reps
RPE 6
9
Lateral Raise (Machine)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 5
2
Seated Row (Machine)
3
8 reps
RPE 5
3
Hip Abductor (Machine)
3
8 reps
RPE 5
4
Hammer Curl (Cable)
3
8 reps
RPE 5
5
Calf Raise (Machine)
3
8 reps
RPE 5
6
Glute Kickback
3
8 reps
RPE 5
7
Deadlift (Barbell)
3
8 reps
RPE 5
8
Hanging Knee Raise
3
8 reps
RPE 5
9
Chest Fly (Machine)
3
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 5
2
Seated Row (Machine)
4
8 reps
RPE 5
3
Hip Abductor (Machine)
4
8 reps
RPE 5
4
Hammer Curl (Cable)
4
8 reps
RPE 5
5
Calf Raise (Machine)
4
8 reps
RPE 5
6
Glute Kickback
4
8 reps
RPE 5
7
Hanging Knee Raise
4
8 reps
RPE 5
8
Deadlift (Barbell)
4
8 reps
RPE 5
9
Chest Fly (Machine)
4
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6
2
Seated Row (Machine)
3
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hammer Curl (Cable)
3
10 reps
RPE 6
5
Calf Raise (Machine)
3
10 reps
RPE 6
6
Glute Kickback
3
10 reps
RPE 6
7
Hanging Knee Raise
3
10 reps
RPE 6
8
Deadlift (Barbell)
3
10 reps
RPE 6
9
Chest Fly (Machine)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6
2
Seated Row (Machine)
3
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hammer Curl (Cable)
3
10 reps
RPE 6
5
Calf Raise (Machine)
3
10 reps
RPE 6
6
Glute Kickback
3
10 reps
RPE 6
7
Hanging Knee Raise
3
10 reps
RPE 6
8
Deadlift (Barbell)
3
10 reps
RPE 6
9
Chest Fly (Machine)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6
2
Seated Row (Machine)
3
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Hammer Curl (Cable)
3
10 reps
RPE 6
5
Calf Raise (Machine)
3
10 reps
RPE 6
6
Glute Kickback
3
10 reps
RPE 6
7
Hanging Knee Raise
3
10 reps
RPE 6
8
Deadlift (Barbell)
3
10 reps
RPE 6
9
Chest Fly (Machine)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 6
2
Seated Row (Machine)
4
10 reps
RPE 6
3
Hip Abductor (Machine)
4
10 reps
RPE 6
4
Hammer Curl (Cable)
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
6
Glute Kickback
4
10 reps
RPE 6
7
Hanging Knee Raise
4
10 reps
RPE 6
8
Deadlift (Barbell)
4
10 reps
RPE 6
9
Chest Fly (Machine)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 6
2
Seated Row (Machine)
4
10 reps
RPE 6
3
Hip Abductor (Machine)
4
10 reps
RPE 6
4
Hammer Curl (Cable)
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
6
Glute Kickback
4
10 reps
RPE 6
7
Hanging Knee Raise
4
10 reps
RPE 6
8
Deadlift (Barbell)
4
10 reps
RPE 6
9
Chest Fly (Machine)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 6
2
Seated Row (Machine)
4
10 reps
RPE 6
3
Hip Abductor (Machine)
4
10 reps
RPE 6
4
Hammer Curl (Cable)
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
6
Glute Kickback
4
10 reps
RPE 6
7
Hanging Knee Raise
4
10 reps
RPE 6
8
Deadlift (Barbell)
4
10 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
@5
2
Abs Crunch (Machine)
3 Sets
12 Reps
@5
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@5
4
Rotary Torso
3 Sets
12 Reps
@5
5
Bicep Curl (Machine)
3 Sets
12 Reps
@5
6
Back Extension (Weighted)
3 Sets
12 Reps
@5
7
Shoulder Press (Machine)
3 Sets
12 Reps
@5
8
Hip Adductor (Machine)
3 Sets
12 Reps
@5
9
Lateral Raise (Machine)
3 Sets
12 Reps
@5
Day 2
1
Hack Squat
3 Sets
12 Reps
@5
2
Seated Row (Machine)
3 Sets
12 Reps
@5
3
Hip Abductor (Machine)
3 Sets
12 Reps
@5
4
Hammer Curl (Cable)
3 Sets
12 Reps
@5
5
Calf Raise (Machine)
3 Sets
12 Reps
@5
6
Glute Kickback
3 Sets
12 Reps
@5
7
Hanging Knee Raise
3 Sets
12 Reps
@5
8
Deadlift (Barbell)
3 Sets
12 Reps
@5
9
Chest Fly (Machine)
3 Sets
12 Reps
@5
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8 Reps
@5
2
Bicep Curl (Machine)
3 Sets
8 Reps
@5
3
Abs Crunch (Machine)
3 Sets
8 Reps
@5
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@5
5
Rotary Torso
3 Sets
8 Reps
@5
6
Shoulder Press (Machine)
3 Sets
8 Reps
@5
7
Back Extension (Weighted)
3 Sets
8 Reps
@5
8
Hip Adductor (Machine)
3 Sets
8 Reps
@5
9
Lateral Raise (Machine)
3 Sets
8 Reps
@5
Day 4
1
Hack Squat
3 Sets
8 Reps
@5
2
Seated Row (Machine)
3 Sets
8 Reps
@5
3
Hip Abductor (Machine)
3 Sets
8 Reps
@5
4
Hammer Curl (Cable)
3 Sets
8 Reps
@5
5
Calf Raise (Machine)
3 Sets
8 Reps
@5
6
Glute Kickback
3 Sets
8 Reps
@5
7
Deadlift (Barbell)
3 Sets
8 Reps
@5
8
Hanging Knee Raise
3 Sets
8 Reps
@5
9
Chest Fly (Machine)
3 Sets
8 Reps
@5