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Reborn fitness block 5 (performance)

by Joel Tan
9 athletes joined

Program Description

Performance

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Athletics, Strength
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2025 01:20
  • Last Edited
    Mar 15, 2026 03:44

Summary

Unlock your potential with the Reborn Fitness Block 5 (Performance) program, a dynamic 9-week journey designed to elevate your strength and performance. Committing to just four days a week, you'll engage in high-intensity supersets that challenge your muscles and push your limits. This program incorporates a variety of exercises, including weighted pull-ups, barbell squats, and kettlebell rows, ensuring a comprehensive full-body workout. Get ready to transform your physique and enhance your athleticism—your rebirth in fitness starts now!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Triceps
11.6%
Front Delts
9.3%
Lats
9.3%
Upper Back
8.1%
Rear Delts
8%
Hamstrings
7.4%
Quadriceps
7.1%
Middle Delts
7%
Biceps
5.8%
Glutes
5.6%
Chest
4.7%
Forearms
1.6%
Adductors
1%
Lower Back
0%
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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
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