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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
    Jun 18, 2025 12:26

Summary

Unlock your athletic potential with the Reborn Fitness Block 4 SPORTS program! Over the course of 9 weeks, you'll engage in a dynamic 4-day weekly regimen designed to enhance your strength, agility, and overall performance. This program features a variety of supersets targeting major muscle groups, including chest, back, arms, and legs, ensuring a balanced approach to fitness. Get ready to push your limits and transform your physique with challenging exercises like the Zercher Squat and Bent Over Row, all tailored for serious lifters looking to elevate their game. Embrace the journey and witness your progress unfold!
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4.8 Stars with 10, 000+ Ratings
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 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