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BoostcampPNG

Reborn fitness block 3 (Physique)

by Joel Tan
38 athletes joined

Program Description

Muscle building and fat loss

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2024 09:47
  • Last Edited
    Feb 17, 2025 04:20
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BlogBannerPC
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
Bench Press (Paused)
3
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Squat (Barbell)
1
5 reps
RPE 10
5
Deadlift (Barbell)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Squat (Paused)
3 Sets
8-10 Reps
@8
2
Good Morning
3 Sets
8-15 Reps
@9
3
Lying Leg Raise
3 Sets
10-20 Reps
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Cable Flexion Row
3 Sets
8-12 Reps
@8
2A
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Y Raise
3 Sets
8-15 Reps
@10
3A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@10
3B
Katana Extension
3 Sets
8-15 Reps
@10
4
Sit Up
3 Sets
10-20 Reps
@10
Day 4
1
Deadlift (Deficit)
3 Sets
6-8 Reps
@8
2
Lateral Lunge
3 Sets
8-10 Reps
@10
3
Reaching Situp
3 Sets
8-10 Reps
@10
Day 1
1A
Bench Press (Paused)
3 Sets
8-12 Reps
@8
1B
Dumbbell Row
3 Sets
8-12 Reps
@8
2A
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
2B
Lat Pulldown
3 Sets
8-15 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@10
3B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
4
Russian Twist (Dumbbell)
3 Sets
8-10 Reps
@8
5
Sit Up
3 Sets
10-20 Reps
@10