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BoostcampPNG

DIVA - Początkująca sylwetka bikini

by Fit_Machina
3 athletes joined

Program Description

Hej 👋 DIVA pomoże Ci szybko poznać trening sylwetkowy. Oczekuj: przyrostu siły, większych, sprężystych i pełnych pośladków oraz lekkiego wzrostu wytrzymałości mięśniowej. Ćwiczysz całe ciało 3x w tygodniu, poprawisz więc wygląd wszyskich partii! Plan najlepiej zrobić będąc w plusie kalorycznym ale nada się też na redukcji. Gdzie? Komfortowo w warunkach klubu O2 Wieliczka lub Platinium Aleksandry - ten trening pasuje do Twojej siłowni! Więcej o DIVA na www.fit-machina.com/divahowto

Program Overview

  • Program Length
    9 weeks
  • Created
    Dec 01, 2023 08:55
  • Last Edited
    May 07, 2024 10:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.8%
Abs
12.5%
Quadriceps
12.3%
Adductors
7.7%
Triceps
7.6%
Hamstrings
6.4%
Upper Back
5.9%
Lats
5.5%
Chest
5.1%
Front Delts
4.7%
Middle Delts
4.2%
Lower Back
3.2%
Biceps
2.5%
Abductors
2.5%
Rear Delts
2.1%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 6
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
3
8 reps
RPE 8
5B
Side Plank
3
5-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 6
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
3
8 reps
RPE 8
5B
Side Plank
3
5-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
RPE 7
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
3
8 reps
RPE 8
5B
Side Plank
3
5-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 7
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
3
8 reps
RPE 8
5B
Side Plank
3
5-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 7
2
Reverse Lunge (Dumbbell)
2
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
3
8 reps
RPE 8
5B
Side Plank
3
5-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 7
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
3
8 reps
RPE 8
5B
Side Plank
3
5-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6 reps
RPE 7
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
4
8 reps
RPE 8
5B
Side Plank
4
5-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6 reps
RPE 7
2
Reverse Lunge (Dumbbell)
5
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
4
8 reps
RPE 8
5B
Side Plank
4
5-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6 reps
RPE 7
2
Reverse Lunge (Dumbbell)
5
10 reps
RPE 7
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3B
Face Pull
3
15 reps
RPE 7
4A
Dumbbell Bench Pullover
3
12 reps
RPE 8
4B
Lateral Lunge
3
8 reps
RPE 8
5A
Russian Twist (Dumbbell)
5
8 reps
RPE 8
5B
Side Plank
5
5-30 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
6 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
3
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
3
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
6 reps
RPE 6
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
3
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
3
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
6 reps
RPE 7
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
3
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
3
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
6 reps
RPE 7
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
3
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
3
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
6 reps
RPE 7
2
Hip Thrust (Barbell)
2
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
3
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
3
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
6 reps
RPE 7
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
4
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
4
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
6 reps
RPE 7
2
Hip Thrust (Barbell)
4
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
4
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
4
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
6 reps
RPE 7
2
Hip Thrust (Barbell)
5
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
4
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
4
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
6 reps
RPE 7
2
Hip Thrust (Barbell)
5
10 reps
RPE 7
3A
Chin-Up (Bodyweight)
3
1-8 reps
RPE 8
3B
Push Up
3
1-8 reps
RPE 8
4A
Copenhagen Plank
5
5-30 secs
RPE 7
4B
Hip Abductor (Machine)
5
30 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
5B
Landmine Twist
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 6
2
Dip (Assisted)
3
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3B
Back Extension
3
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
3
12 reps
RPE 8
5B
Plank
3
10-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 6
2
Dip (Assisted)
3
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3B
Back Extension
3
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
3
12 reps
RPE 8
5B
Plank
3
10-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Assisted)
3
8 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3B
Back Extension
4
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
3
12 reps
RPE 8
5B
Plank
3
10-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Assisted)
3
8 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3B
Back Extension
4
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
3
12 reps
RPE 8
5B
Plank
3
10-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Assisted)
3
8 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3B
Back Extension
2
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
3
12 reps
RPE 8
5B
Plank
3
10-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Assisted)
3
8 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3B
Back Extension
4
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
3
12 reps
RPE 8
5B
Plank
3
10-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Assisted)
3
8 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3B
Back Extension
4
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
4
12 reps
RPE 8
5B
Plank
4
10-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Assisted)
3
8 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3B
Back Extension
5
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
4
12 reps
RPE 8
5B
Plank
4
10-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Dip (Assisted)
3
8 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
3B
Back Extension
5
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
5A
Rope Horizontal Chop
5
12 reps
RPE 8
5B
Plank
5
10-90 secs
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@7
3A
Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
3B
Face Pull
3 Sets
15 Reps
@7
4A
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
4B
Lateral Lunge
3 Sets
8 Reps
@8
5A
Russian Twist (Dumbbell)
3 Sets
8 Reps
@8
5B
Side Plank
3 Sets
5-30 secs
@8
Day 2
1
Sumo Squat
3 Sets
6 Reps
@6
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3A
Chin-Up (Bodyweight)
3 Sets
1-8 Reps
@8
3B
Push Up
3 Sets
1-8 Reps
@8
4A
Copenhagen Plank
3 Sets
5-30 secs
@7
4B
Hip Abductor (Machine)
3 Sets
30 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@8
5B
Landmine Twist
3 Sets
10 Reps
@8
Day 3
1
Barbell Row
3 Sets
8 Reps
@6
2
Dip (Assisted)
3 Sets
8 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3B
Back Extension
3 Sets
12 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
15 Reps
@8
4B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
5A
Rope Horizontal Chop
3 Sets
12 Reps
@8
5B
Plank
3 Sets
10-90 secs
@9