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Reborn fitness block 6 hypertrophy

by Miss Cc

Program Description

Hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 03:49
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unlock your potential with the Reborn Fitness Block 6 Hypertrophy program, a comprehensive 9-week journey designed to build muscle and enhance strength. Committing just 4 days a week, you'll engage in targeted supersets that maximize efficiency and intensity, ensuring every workout counts. This program incorporates a variety of exercises, from dumbbell bench presses to cable rows, focusing on all major muscle groups for balanced development. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Abs
15.3%
Lats
9.6%
Biceps
9.5%
Glutes
8.6%
Triceps
8.5%
Upper Back
6.9%
Hamstrings
6.4%
Quadriceps
6%
Front Delts
5.4%
Middle Delts
5.4%
Calves
5.2%
Chest
4.3%
Lower Back
3.7%
Rear Delts
3.1%
Adductors
1.1%
Forearms
1%
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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
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Pull-Up (Bodyweight)
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
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Week 1
1 / 9 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
1B
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@9
2A
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
2B
Seated Row (Cable)
3 Sets
8-15 Reps
@10
3A
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@10
3B
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
@10
4A
Cable Crunch
3 Sets
10-15 Reps
@10
4B
Band Pull Apart
3 Sets
10-20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Lying Leg Raise
3 Sets
10-20 Reps
@10
3B
Windshield Wipers
3 Sets
10-20 Reps
@10
4
Standing Calf Raise
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Underhand Lat Pulldown
3 Sets
8-15 Reps
@10
2A
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
2B
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
3A
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3B
Reaching Situp
3 Sets
10-20 Reps
@10
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-15 Reps
@10
3
Hanging Knee Raise
3 Sets
8-15 Reps
@10
4
Single Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10