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 Length9 weeks
- CreatedDec 01, 2023 08:55
- Last EditedMay 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.
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 Pull3 Sets
15 Reps
@7
4A
Dumbbell Bench Pullover3 Sets
12 Reps
@8
4B
Lateral Lunge3 Sets
8 Reps
@8
5A
Russian Twist (Dumbbell)3 Sets
8 Reps
@8
5B
Side Plank3 Sets
5-30 secs
@8
Day 2
1
Sumo Squat3 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 Up3 Sets
1-8 Reps
@8
4A
Copenhagen Plank3 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 Twist3 Sets
10 Reps
@8
Day 3
1
Barbell Row3 Sets
8 Reps
@6
2
Dip (Assisted)3 Sets
8 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@8
3B
Back Extension3 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 Chop3 Sets
12 Reps
@8
5B
Plank3 Sets
10-90 secs
@9