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Reborn strength block 6

by Joel Tan
12 athletes joined

Program Description

Strength

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 24, 2025 03:10
  • Last Edited
    Jul 03, 2025 06:45

Summary

Unlock your potential with the Reborn Strength Block 6, a comprehensive 9-week program designed for dedicated lifters. Training four days a week, you'll engage in high-intensity supersets that target major muscle groups, including chest, back, and arms, using a mix of barbell, dumbbell, and bodyweight exercises. This program emphasizes progressive overload to maximize strength gains and enhance overall fitness. Get ready to challenge yourself and transform your physique!
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
4-6 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Single Arm Landmine Row
3
6-8 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
V-Up
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
5
Deficit Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
4-6 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Single Arm Landmine Row
3
6-8 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
V-Up
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
5
Deficit Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
4-6 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Single Arm Landmine Row
3
6-8 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
V-Up
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
5
Deficit Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
4-6 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Single Arm Landmine Row
3
6-8 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
V-Up
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
5
Deficit Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
4-6 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Single Arm Landmine Row
3
6-8 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
V-Up
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
5
Deficit Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
4-6 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Single Arm Landmine Row
3
6-8 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
V-Up
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
5
Deficit Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
4-6 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Single Arm Landmine Row
3
6-8 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
V-Up
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
5
Deficit Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
4-6 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Single Arm Landmine Row
3
6-8 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
V-Up
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
5
Deficit Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Squat (Barbell)
1
5 reps
RPE 10
4
Military Press (Barbell)
1
5 reps
RPE 10
5
Deadlift (Barbell)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-15 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-15 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-15 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-15 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-15 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-15 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-15 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-15 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
5
4-6 reps
RPE 8
1B
Chin-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
2B
Push Up
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
5
4-6 reps
RPE 8
1B
Chin-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
2B
Push Up
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
5
4-6 reps
RPE 8
1B
Chin-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
2B
Push Up
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
5
4-6 reps
RPE 8
1B
Chin-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
2B
Push Up
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
5
4-6 reps
RPE 8
1B
Chin-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
2B
Push Up
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
5
4-6 reps
RPE 8
1B
Chin-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
2B
Push Up
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
5
4-6 reps
RPE 8
1B
Chin-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
2B
Push Up
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
5
4-6 reps
RPE 8
1B
Chin-Up (Bodyweight)
5
4-6 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
2B
Push Up
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
10-20 reps
RPE 10
3B
Reaching Situp
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Single Leg Hip Thrust
3
8-15 reps
RPE 10
3
Hanging Knee Raise
3
8-15 reps
RPE 10
4
Single Leg Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Week 1
1 / 9 Weeks
Day 1
1A
Bench Press (Barbell)
5 Sets
4-6 Reps
@8
1B
Pull-Up (Bodyweight)
5 Sets
4-6 Reps
@8
2A
Lu Raise
3 Sets
8-10 Reps
@8
2B
Single Arm Landmine Row
3 Sets
6-8 Reps
@10
3A
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@10
3B
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
@10
4A
V-Up
3 Sets
10-15 Reps
@10
4B
Band Pull Apart
3 Sets
10-20 Reps
@10
5
Deficit Push Up
1 Set
50 Reps
@10
Day 2
1
Squat (Barbell)
5 Sets
4-6 Reps
@8
2
Nordic Curl
3 Sets
6-10 Reps
@8
3A
Hanging Knee Raise
3 Sets
8-15 Reps
@10
3B
Windshield Wipers
3 Sets
10-20 Reps
@10
4
Single Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10
Day 3
1A
Military Press (Barbell)
5 Sets
4-6 Reps
@8
1B
Chin-Up (Bodyweight)
5 Sets
4-6 Reps
@8
2A
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@10
2B
Push Up
3 Sets
6-10 Reps
@10
3A
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3B
Reaching Situp
3 Sets
10-20 Reps
@10
Day 4
1
Deadlift (Barbell)
5 Sets
4-6 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-15 Reps
@10
3
Hanging Knee Raise
3 Sets
8-15 Reps
@10
4
Single Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10