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Reborn strength block 6

by Miss Cc

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 26, 2025 03:48
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unleash your potential with the **Reborn Strength Block 6**—a comprehensive 9-week program designed for serious lifters looking to build muscle and strength. Comprising four intense training days each week, this program expertly combines supersets targeting major muscle groups, ensuring you maximize your gains while minimizing workout time. With a focus on compound lifts like the bench press and pull-ups, alongside accessory movements for balanced development, you’ll push your limits and redefine your strength. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.3%
Lats
10.5%
Triceps
10.2%
Front Delts
8.6%
Upper Back
8.3%
Glutes
7.7%
Chest
7.4%
Hamstrings
6.7%
Quadriceps
6.2%
Biceps
4.9%
Middle Delts
4.8%
Calves
4%
Lower Back
3.4%
Rear Delts
3.2%
Adductors
1.4%
Forearms
0.4%
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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