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Reborn fitness Block 4 Physique

by Joel Tan
23 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
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2025 02:44
  • Last Edited
    Jun 18, 2025 10:35

Summary

Transform your physique in just 8 weeks with the Reborn Fitness Block 4 Physique program! Designed for four days a week, this comprehensive workout plan combines supersets to maximize muscle engagement and promote growth. Each session targets key muscle groups, ensuring a balanced approach to strength and aesthetics. With a focus on intensity and progressive overload, you’ll build strength while sculpting your body. Get ready to push your limits and achieve the physique you’ve always wanted!
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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
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Pinwheel Curl
3
8-15 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
8-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Pinwheel Curl
3
8-15 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
8-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Pinwheel Curl
3
8-15 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
8-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Pinwheel Curl
3
8-15 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
8-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Pinwheel Curl
3
8-15 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
8-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Pinwheel Curl
3
8-15 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
8-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Pinwheel Curl
3
8-15 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
8-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8
2A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
2B
Pullover (Dumbbell)
3
8-15 reps
RPE 10
3A
Pinwheel Curl
3
8-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
4
Cable Crunch
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Plank
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Plank
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Plank
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Plank
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Plank
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Plank
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Plank
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Good Morning
3
8-10 reps
RPE 8
3
Plank
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Seated Dumbbell Curl
3
8-15 reps
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
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Seated Dumbbell Curl
3
8-15 reps
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
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Seated Dumbbell Curl
3
8-15 reps
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
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Seated Dumbbell Curl
3
8-15 reps
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
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Seated Dumbbell Curl
3
8-15 reps
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
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Seated Dumbbell Curl
3
8-15 reps
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
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Seated Dumbbell Curl
3
8-15 reps
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
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3A
Seated Dumbbell Curl
3
8-15 reps
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)
3
6-8 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)
3
6-8 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)
3
6-8 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)
3
6-8 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)
3
6-8 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)
3
6-8 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)
3
6-8 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)
3
6-8 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 / 8 Weeks
Day 1
1A
Incline Fly Press (Dumbbell)
3 Sets
8-15 Reps
@8
1B
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
@8
2A
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
2B
Pullover (Dumbbell)
3 Sets
8-15 Reps
@10
3A
Pinwheel Curl
3 Sets
8-15 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
4
Cable Crunch
3 Sets
8-15 Reps
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@8
1B
Underhand Lat Pulldown
3 Sets
8-15 Reps
@10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3A
Seated Dumbbell Curl
3 Sets
8-15 Reps
@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)
3 Sets
6-8 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
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Good Morning
3 Sets
8-10 Reps
@8
3
Plank
3 Sets
8-10 Reps
@10
4
Single Leg Calf Raise
3 Sets
10-20 Reps
@10