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Reborn fitness block 4 SPORTS

by Joel Tan
11 athletes joined

Program Description

Strength and conditioning

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 01:50
  • Last Edited
    Jan 27, 2025 11:28
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Hammer Curl
3
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Hammer Curl
3
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Hammer Curl
3
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Hammer Curl
3
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Hammer Curl
3
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Hammer Curl
3
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Hammer Curl
3
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Hammer Curl
3
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Pull-Up (Weighted)
1
RPE 10
3
Squat (Barbell)
1
5 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
5
Deadlift (Barbell)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Good Morning
3
6-8 reps
RPE 8
3
Plank
3
8-10 reps
RPE 8
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Good Morning
3
6-8 reps
RPE 8
3
Plank
3
8-10 reps
RPE 8
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Good Morning
3
6-8 reps
RPE 8
3
Plank
3
8-10 reps
RPE 8
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Good Morning
3
6-8 reps
RPE 8
3
Plank
3
8-10 reps
RPE 8
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Good Morning
3
6-8 reps
RPE 8
3
Plank
3
8-10 reps
RPE 8
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Good Morning
3
6-8 reps
RPE 8
3
Plank
3
8-10 reps
RPE 8
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Good Morning
3
6-8 reps
RPE 8
3
Plank
3
8-10 reps
RPE 8
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
2
Good Morning
3
6-8 reps
RPE 8
3
Plank
3
8-10 reps
RPE 8
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Cossack Squat
3
6-8 reps
RPE 8
3
Wood Chop
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Cossack Squat
3
6-8 reps
RPE 8
3
Wood Chop
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Cossack Squat
3
6-8 reps
RPE 8
3
Wood Chop
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Cossack Squat
3
6-8 reps
RPE 8
3
Wood Chop
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Cossack Squat
3
6-8 reps
RPE 8
3
Wood Chop
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Cossack Squat
3
6-8 reps
RPE 8
3
Wood Chop
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Cossack Squat
3
6-8 reps
RPE 8
3
Wood Chop
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Cossack Squat
3
6-8 reps
RPE 8
3
Wood Chop
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1A
Incline Fly Press (Dumbbell)
3 Sets
6-8 Reps
@8
1B
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
2A
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
2B
Pullover (Dumbbell)
3 Sets
8-15 Reps
@10
3A
Hammer Curl
3 Sets
8-10 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Good Morning
3 Sets
6-8 Reps
@8
3
Plank
3 Sets
8-10 Reps
@8
4
Single Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1A
Single Arm Shoulder Press
3 Sets
6-8 Reps
@8
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@8
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3A
Pull-Up (Bodyweight)
3 Sets
@10
3B
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Cossack Squat
3 Sets
6-8 Reps
@8
3
Wood Chop
3 Sets
8-10 Reps
@10
4
Single Leg Calf Raise
3 Sets
10-20 Reps
@10