Program Description
Physique
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedMar 23, 2025 12:59
- Last EditedJun 18, 2025 11:26
Summary
Transform your physique with the Reborn Fitness Block 5 program, a dynamic 9-week journey designed for serious lifters. Commit to four days a week of targeted workouts that utilize supersets to maximize muscle engagement and efficiency. Each session combines compound and isolation exercises, focusing on strength and hypertrophy to sculpt your body. With a full gym at your disposal, you’ll have the tools to push your limits and achieve visible results. Get ready to redefine your fitness goals and embrace the challenge!
Muscle Engagement
Front
Back
MuscleSet
Abs
16.4%
Lats
9.3%
Hamstrings
8.3%
Triceps
7.8%
Middle Delts
7.8%
Glutes
7.3%
Front Delts
7.3%
Quadriceps
6.9%
Rear Delts
6.1%
Upper Back
5.7%
Biceps
5.7%
Chest
5.2%
Lower Back
4.1%
Adductors
1.1%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 10
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
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 10
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
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 10
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
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 10
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
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 10
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
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 10
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
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 10
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
8-12 reps
RPE 8
1B
Dumbbell Row
3
8-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Lat Pulldown
3
8-15 reps
RPE 10
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 (Bodyweight)
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 (Paused)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Side Crunch (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Side Crunch (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Side Crunch (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Side Crunch (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Side Crunch (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Side Crunch (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Side Crunch (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3A
Hanging Knee Raise
3
8-12 reps
RPE 10
3B
Side Crunch (Cable)
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
8-12 reps
RPE 10
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 8
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
8-12 reps
RPE 10
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 8
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
8-12 reps
RPE 10
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 8
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
8-12 reps
RPE 10
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 8
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
8-12 reps
RPE 10
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 8
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
8-12 reps
RPE 10
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 8
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
8-12 reps
RPE 10
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 8
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
8-12 reps
RPE 10
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 8
4B
Knee Raise (Captain's Chair)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Side Plank
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 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
8-12 Reps
@8
1B
Dumbbell Row3 Sets
8-12 Reps
@8
2A
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@10
2B
Lat Pulldown3 Sets
8-15 Reps
@10
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 Apart3 Sets
10-20 Reps
@10
Day 2
1
Squat (Paused)3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
@8
3A
Hanging Knee Raise3 Sets
8-12 Reps
@10
3B
Side Crunch (Cable)3 Sets
10-20 Reps
@10
Day 3
1A
Push Press (Barbell)3 Sets
5-8 Reps
@8
1B
Single Arm Landmine Row3 Sets
8-12 Reps
@10
2A
Push Up3 Sets
10-20 Reps
@10
2B
Straight Arm Pulldown3 Sets
8-12 Reps
@8
3A
Hammer Curl3 Sets
8-12 Reps
@10
3B
Skull Crusher3 Sets
8-12 Reps
@10
4A
Shoulder YTWL3 Sets
8-10 Reps
@8
4B
Knee Raise (Captain's Chair)3 Sets
8-10 Reps
@10
Day 4
1
Split Squat (Dumbbell)3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8
3
Side Plank3 Sets
8-10 Reps
@10