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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
    Jun 18, 2025 09:56

Summary

Transform your physique with the Vi Physique program, an 8-week journey designed to sculpt and strengthen your entire body. Committing just 4 days a week, you'll engage in a diverse range of machine and cable exercises targeting major muscle groups, from back and arms to legs and core. Each workout is structured for optimal intensity, ensuring you push your limits while building lean muscle and enhancing endurance. Get ready to elevate your fitness game and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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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
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