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Reborn fitness block 1 (8 week program)

by Joel Tan
52 athletes joined

Program Description

Practicing the basics with proper technique while slowly progressing working weight

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2024 12:19
  • Last Edited
    Jun 18, 2025 12:42

Summary

Embark on an 8-week journey with the Reborn Fitness Block 1 program, designed for dedicated lifters ready to transform their upper body strength. This 4-day-a-week regimen focuses on effective supersets, combining compound and isolation exercises to maximize muscle engagement and growth. You'll tackle movements like the Barbell Bench Press and Weighted Pull-Ups, ensuring a comprehensive upper body workout that targets all major muscle groups. Get ready to push your limits and see real results as you build strength, endurance, and confidence in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
1C
Pull-Up (Weighted)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Dumbbell Row
3
8-10 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
1C
Pull-Up (Weighted)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Dumbbell Row
3
8-10 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
1C
Pull-Up (Weighted)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Dumbbell Row
3
8-10 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
1C
Pull-Up (Weighted)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Dumbbell Row
3
8-10 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
1C
Pull-Up (Weighted)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Dumbbell Row
3
8-10 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
1C
Pull-Up (Weighted)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Dumbbell Row
3
8-10 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
1C
Pull-Up (Weighted)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Dumbbell Row
3
8-10 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Lat Pulldown
3
8-10 reps
RPE 8
1C
Pull-Up (Weighted)
3
8-10 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
2B
Dumbbell Row
3
8-10 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Cable)
3
8-10 reps
RPE 8
1C
Dumbbell Row
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Cable)
3
8-10 reps
RPE 8
1C
Dumbbell Row
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Cable)
3
8-10 reps
RPE 8
1C
Dumbbell Row
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Cable)
3
8-10 reps
RPE 8
1C
Dumbbell Row
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Cable)
3
8-10 reps
RPE 8
1C
Dumbbell Row
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Cable)
3
8-10 reps
RPE 8
1C
Dumbbell Row
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Cable)
3
8-10 reps
RPE 8
1C
Dumbbell Row
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Cable)
3
8-10 reps
RPE 8
1C
Dumbbell Row
3
8-10 reps
RPE 8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
4
Cable Crunch
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
1B
Lat Pulldown
3 Sets
8-10 Reps
@8
1C
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8
2A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
2B
Dumbbell Row
3 Sets
8-10 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
4
Cable Crunch
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
3
Hanging Leg Raise
3 Sets
10-15 Reps
@8
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
1B
Single Arm Row (Cable)
3 Sets
8-10 Reps
@8
1C
Dumbbell Row
3 Sets
8-10 Reps
@8
2A
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
2B
Lat Pulldown
3 Sets
10-15 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
3B
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@10
4
Cable Crunch
3 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
3
Hanging Leg Raise
3 Sets
10-15 Reps
@8
4
Standing Calf Raise
3 Sets
10-15 Reps
@10
5
Ab Wheel
2 Sets
10 Reps
@8