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Reborn fitness block 5 (performance)

by Joel Tan
9 athletes joined

Program Description

Performance

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2025 01:20
  • Last Edited
    Apr 06, 2025 11:00
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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 (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Kettlebell Gorilla Row
3
6-8 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4A
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Kettlebell Gorilla Row
3
6-8 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4A
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Kettlebell Gorilla Row
3
6-8 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4A
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Kettlebell Gorilla Row
3
6-8 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4A
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Kettlebell Gorilla Row
3
6-8 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4A
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Kettlebell Gorilla Row
3
6-8 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4A
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Kettlebell Gorilla Row
3
6-8 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4A
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Kettlebell Gorilla Row
3
6-8 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4A
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
5 reps
RPE 10
2
Pull-Up (Weighted)
1
RPE 10
3
Squat (Barbell)
1
5 reps
RPE 10
4
Push Press (Barbell)
1
5 reps
RPE 10
5
Deadlift (Barbell)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Oblique Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Oblique Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Oblique Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Oblique Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Oblique Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Oblique Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Oblique Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Oblique Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
5-8 reps
RPE 8
1B
Single Arm Landmine Row
3
6-8 reps
RPE 8
2A
Push Up
3
10-20 reps
RPE 10
2B
Straight Arm Pulldown
3
8-12 reps
RPE 8
3A
Hammer Curl
3
8-12 reps
RPE 10
3B
Skull Crusher
3
8-12 reps
RPE 10
4A
Shoulder YTWL
3
8-10 reps
RPE 10
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
5-8 reps
RPE 8
1B
Single Arm Landmine Row
3
6-8 reps
RPE 8
2A
Push Up
3
10-20 reps
RPE 10
2B
Straight Arm Pulldown
3
8-12 reps
RPE 8
3A
Hammer Curl
3
8-12 reps
RPE 10
3B
Skull Crusher
3
8-12 reps
RPE 10
4A
Shoulder YTWL
3
8-10 reps
RPE 10
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
5-8 reps
RPE 8
1B
Single Arm Landmine Row
3
6-8 reps
RPE 8
2A
Push Up
3
10-20 reps
RPE 10
2B
Straight Arm Pulldown
3
8-12 reps
RPE 8
3A
Hammer Curl
3
8-12 reps
RPE 10
3B
Skull Crusher
3
8-12 reps
RPE 10
4A
Shoulder YTWL
3
8-10 reps
RPE 10
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
5-8 reps
RPE 8
1B
Single Arm Landmine Row
3
6-8 reps
RPE 8
2A
Push Up
3
10-20 reps
RPE 10
2B
Straight Arm Pulldown
3
8-12 reps
RPE 8
3A
Hammer Curl
3
8-12 reps
RPE 10
3B
Skull Crusher
3
8-12 reps
RPE 10
4A
Shoulder YTWL
3
8-10 reps
RPE 10
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
5-8 reps
RPE 8
1B
Single Arm Landmine Row
3
6-8 reps
RPE 8
2A
Push Up
3
10-20 reps
RPE 10
2B
Straight Arm Pulldown
3
8-12 reps
RPE 8
3A
Hammer Curl
3
8-12 reps
RPE 10
3B
Skull Crusher
3
8-12 reps
RPE 10
4A
Shoulder YTWL
3
8-10 reps
RPE 10
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
5-8 reps
RPE 8
1B
Single Arm Landmine Row
3
6-8 reps
RPE 8
2A
Push Up
3
10-20 reps
RPE 10
2B
Straight Arm Pulldown
3
8-12 reps
RPE 8
3A
Hammer Curl
3
8-12 reps
RPE 10
3B
Skull Crusher
3
8-12 reps
RPE 10
4A
Shoulder YTWL
3
8-10 reps
RPE 10
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
5-8 reps
RPE 8
1B
Single Arm Landmine Row
3
6-8 reps
RPE 8
2A
Push Up
3
10-20 reps
RPE 10
2B
Straight Arm Pulldown
3
8-12 reps
RPE 8
3A
Hammer Curl
3
8-12 reps
RPE 10
3B
Skull Crusher
3
8-12 reps
RPE 10
4A
Shoulder YTWL
3
8-10 reps
RPE 10
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
5-8 reps
RPE 8
1B
Single Arm Landmine Row
3
6-8 reps
RPE 8
2A
Push Up
3
10-20 reps
RPE 10
2B
Straight Arm Pulldown
3
8-12 reps
RPE 8
3A
Hammer Curl
3
8-12 reps
RPE 10
3B
Skull Crusher
3
8-12 reps
RPE 10
4A
Shoulder YTWL
3
8-10 reps
RPE 10
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
6-8 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
6-8 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
6-8 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
6-8 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
6-8 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
6-8 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
6-8 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
RPE 8
2
Glute-Ham Raise
3
6-8 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
1B
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
2A
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
2B
Kettlebell Gorilla Row
3 Sets
6-8 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@10
3B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
4A
Abs Crunch (Weighted)
3 Sets
10-20 Reps
@10
4B
Band Pull Apart
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Glute-Ham Raise
3 Sets
8-10 Reps
@8
3A
Hanging Knee Raise
3 Sets
8-12 Reps
@10
3B
Oblique Crunch
3 Sets
10-20 Reps
@10
Day 3
1A
Push Press (Barbell)
3 Sets
5-8 Reps
@8
1B
Single Arm Landmine Row
3 Sets
6-8 Reps
@8
2A
Push Up
3 Sets
10-20 Reps
@10
2B
Straight Arm Pulldown
3 Sets
8-12 Reps
@8
3A
Hammer Curl
3 Sets
8-12 Reps
@10
3B
Skull Crusher
3 Sets
8-12 Reps
@10
4A
Shoulder YTWL
3 Sets
8-10 Reps
@10
4B
Knee Raise (Captain's Chair)
3 Sets
8-10 Reps
@10
Day 4
1
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
2
Glute-Ham Raise
3 Sets
6-8 Reps
@8
3
Side Plank
3 Sets
8-10 Reps
@10