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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
    Jun 18, 2025 11:48

Summary

Dive into the **Reborn Fitness Block 2 (Physique)** program, a comprehensive 9-week journey designed to sculpt your physique through targeted strength training. With four workout days each week, you'll engage in a mix of supersets and compound movements, focusing on key muscle groups to maximize growth and definition. This program not only challenges your limits but also includes an assessment to track your progress and ensure you're on the path to achieving your fitness goals. Equip yourself with a full gym and get ready to transform your body!
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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 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