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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!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Lats
9.6%
Biceps
9.1%
Triceps
8.6%
Quadriceps
7.5%
Glutes
7.5%
Chest
7%
Upper Back
7%
Front Delts
6.4%
Hamstrings
6.4%
Middle Delts
5.3%
Calves
5.3%
Lower Back
3.7%
Adductors
2.1%
Forearms
1.1%
Rear Delts
0.5%
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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
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