logo
BoostcampPNG

Rebuild and intensify Block

by Ferris B.

Program Description

Unlock your strength with the Rebuild and Intensify Block, a focused 4-week program designed for those ready to elevate their training. Committing to just 4 days a week, you'll engage in a balanced blend of strength-building and intensity-enhancing workouts that challenge your limits and promote muscle growth. Perfect for lifters looking to rebuild their foundation while pushing their performance to new heights. Get ready to transform your routine and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 27, 2025 01:37
  • Last Edited
    Oct 27, 2025 01:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Abs
10.2%
Other
10.2%
Quadriceps
10%
Lats
8.6%
Biceps
7.7%
Glutes
7.1%
Triceps
6.5%
Hamstrings
6.1%
Chest
5.1%
Front Delts
4.6%
Middle Delts
3%
Forearms
3%
Lower Back
2.5%
Calves
2.2%
Rear Delts
1.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5A
Plank
3
0.75 mins
RPE 7
5B
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5A
Plank
3
0.75 mins
RPE 7
5B
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5A
Plank
3
0.75 mins
RPE 7
5B
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5A
Plank
3
0.75 mins
RPE 7
5B
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 10
2
Sprint
10
0.5 mins
RPE 10
3
Lateral Med Ball Throw
3
8 reps
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 10
2
Sprint
10
0.5 mins
RPE 10
3
Lateral Med Ball Throw
3
8 reps
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 10
2
Sprint
10
0.5 mins
RPE 10
3
Lateral Med Ball Throw
3
8 reps
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 10
2
Sprint
10
0.5 mins
RPE 10
3
Lateral Med Ball Throw
3
8 reps
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Wood Chop
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5A
Plank
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
@7
@7
@7
5B
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Box Jump
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@10
@10
@10
@10
2
Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
@10
@10
@10
@10
@10
@10
@10
3
Lateral Med Ball Throw
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
4
Single Arm Push Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Wood Chop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 4
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
@8
@8
@8
6
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7