Diana Prince Physique Builder
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 2 | 8 reps |
| 1 | 10 reps | ||
| 2 | Wide Grip Lat Pulldown | 2 | 10 reps |
| 1 | 12 reps | ||
| 3 | Pull Through (Cable) | 3 | 12 reps |
| 1 | 14 reps | ||
| Superset | |||
| 4A | Bicep Curl (Machine) | 3 | 12 reps |
| 1 | 14 reps | ||
| 4B | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 1 | 10 reps | ||
| 5 | Abs Crunch (Machine) | 2 | 12 reps |
| 1 | 14 reps | ||
| 6 | Hip Abductor (Machine) | 1 | 12 reps |
| 1 | 14 reps | ||
| 7 | Hip Adductor (Machine) | 1 | 12 reps |
| 1 | 14 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 6 reps |
| 1 | 8 reps | ||
| Superset | |||
| 2A | Narrow Squat (Smith Machine) | 3 | 10 reps |
| 2B | Overhead Press (Dumbbell) | 2 | 10 reps |
| 1 | 12 reps | ||
| 3 | Lunge Feet Forward ( Smith Machine) | 3 | 12 reps |
| 1 | 14 reps | ||
| 4 | Overhead Tricep Extension (Cable) | 3 | 8 reps |
| 1 | 10 reps | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 1 | 12 reps | ||
| 6 | Tricep Kickback | 2 | 14 reps |
| 7 | Calf Raise (Leg Press) | 2 | 14 reps |
| 1 | 16 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Smith Machine) | 2 | 5 reps |
| 1 | 6 reps | ||
| 2 | Seated Row (Cable) | 2 | 8 reps |
| 1 | 10 reps | ||
| 3 | Seated Hamstring Curl | 3 | 10 reps |
| 1 | 12 reps | ||
| 4 | Lat Pulldown (Neutral Grip) | 3 | 10 reps |
| 1 | 12 reps | ||
| Superset | |||
| 5A | Standing Pullover (Cable) | 2 | 14 reps |
| 5B | Bicep Curl (Cable) | 2 | 10 reps |
| 1 | 12 reps | ||
| 6 | Neutral Bicep Curl (Cable) | 2 | 14 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Assisted) | 3 | 8 reps |
| 1 | 10 reps | ||
| 2 | Shoulder Press (Machine) | 2 | 10 reps |
| 1 | 12 reps | ||
| 3 | Leg Press (45 Degrees) | 2 | 10 reps |
| 1 | 12 reps | ||
| 4 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 1 | 14 reps | ||
| 5 | Leg Extension | 3 | 12 reps |
| 1 | 14 reps | ||
| 6 | Rear Delt Fly (Machine) | 2 | 12 reps |
| 1 | 14 reps | ||
| 7 | Decline Sit Up (Weighted) | 2 | 10 reps |
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Stiff Leg Deadlift | 2 | 10 reps |
| 1 | 12 reps | ||
| 1B | Upright Row (Barbell) | 2 | 12 reps |
| 1 | 14 reps | ||
| 2 | Glute Kickback (Cable) | 3 | 12 reps |
| 1 | 14 reps | ||
| 3 | Seated Row (Machine) | 2 | 10 reps |
| 1 | 12 reps | ||
| Superset | |||
| 4A | Standing Calf Raise | 3 | 8 reps |
| 1 | 10 reps | ||
| 4B | Pull-Up (Assisted) | 2 | 8 reps |
| 1 | 10 reps | ||
| 5 | Bicep Curl (EZ Bar) | 3 | 10 reps |
| 1 | 12 reps | ||
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Diana Prince Physique Builder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Diana Prince Physique Builder is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Diana Prince Physique Builder 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
