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BoostcampPNG

Reborn fitness block 2 (physique) +assessment

by Joel Tan
36 athletes joined

Program Description

In depth focus on individual goals Last week =assessment

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 10, 2024 12:48
  • Last Edited
    Nov 25, 2024 03:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Straight Arm Pulldown
3
10-15 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Straight Arm Pulldown
3
10-15 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Straight Arm Pulldown
3
10-15 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Straight Arm Pulldown
3
10-15 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Straight Arm Pulldown
3
10-15 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Straight Arm Pulldown
3
10-15 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Straight Arm Pulldown
3
10-15 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Straight Arm Pulldown
3
10-15 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Lying Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Lying Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Lying Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Lying Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Lying Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Lying Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Lying Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Lying Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8-10 reps
RPE 8
1B
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3A
Seated Dumbbell Curl
3
8-15 reps
RPE 10
3B
Skull Crusher
3
8-15 reps
RPE 10
4
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8-10 reps
RPE 8
1B
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3A
Seated Dumbbell Curl
3
8-15 reps
RPE 10
3B
Skull Crusher
3
8-15 reps
RPE 10
4
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8-10 reps
RPE 8
1B
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3A
Seated Dumbbell Curl
3
8-15 reps
RPE 10
3B
Skull Crusher
3
8-15 reps
RPE 10
4
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8-10 reps
RPE 8
1B
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3A
Seated Dumbbell Curl
3
8-15 reps
RPE 10
3B
Skull Crusher
3
8-15 reps
RPE 10
4
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8-10 reps
RPE 8
1B
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3A
Seated Dumbbell Curl
3
8-15 reps
RPE 10
3B
Skull Crusher
3
8-15 reps
RPE 10
4
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8-10 reps
RPE 8
1B
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3A
Seated Dumbbell Curl
3
8-15 reps
RPE 10
3B
Skull Crusher
3
8-15 reps
RPE 10
4
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8-10 reps
RPE 8
1B
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3A
Seated Dumbbell Curl
3
8-15 reps
RPE 10
3B
Skull Crusher
3
8-15 reps
RPE 10
4
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
8-10 reps
RPE 8
1B
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
2A
Fly Press (Dumbbell)
3
10-15 reps
RPE 8
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3A
Seated Dumbbell Curl
3
8-15 reps
RPE 10
3B
Skull Crusher
3
8-15 reps
RPE 10
4
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Lunge (Dumbbell)
3
8-10 reps
RPE 8
3
Lying Leg Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Lunge (Dumbbell)
3
8-10 reps
RPE 8
3
Lying Leg Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Lunge (Dumbbell)
3
8-10 reps
RPE 8
3
Lying Leg Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Lunge (Dumbbell)
3
8-10 reps
RPE 8
3
Lying Leg Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Lunge (Dumbbell)
3
8-10 reps
RPE 8
3
Lying Leg Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Lunge (Dumbbell)
3
8-10 reps
RPE 8
3
Lying Leg Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Lunge (Dumbbell)
3
8-10 reps
RPE 8
3
Lying Leg Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Lunge (Dumbbell)
3
8-10 reps
RPE 8
3
Lying Leg Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
10 reps
RPE 10
Week 1
1 / 9 Weeks
Day 3
1A
Arnold Press
3 Sets
8-10 Reps
@8
1B
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@8
2A
Fly Press (Dumbbell)
3 Sets
10-15 Reps
@8
2B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@8
3A
Seated Dumbbell Curl
3 Sets
8-15 Reps
@10
3B
Skull Crusher
3 Sets
8-15 Reps
@10
4
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@10
3
Lying Leg Raise
3 Sets
@10
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
1B
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@8
2A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
2B
Straight Arm Pulldown
3 Sets
10-15 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@10
3B
Tricep Extension (Dumbbell)
3 Sets
8-10 Reps
@10
4
Cable Crunch
3 Sets
10-15 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lying Leg Raise
3 Sets
@10