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Reborn fitness block 6 hypertrophy

by Gayathiri Grace

Program Description

Hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 12:12
  • Last Edited
    May 26, 2025 12:12
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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
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 reps
RPE 10
4B
Band Pull Apart
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
2A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2B
Seated Row (Cable)
3
8-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
3B
Tricep Extension (Dumbbell)
3
8-15 reps
RPE 10
4A
Cable Crunch
3
10-15 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
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
5
Deadlift (Barbell)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3A
Lying Leg Raise
3
10-20 reps
RPE 10
3B
Windshield Wipers
3
10-20 reps
RPE 10
4
Standing Calf Raise
2
1
6-10 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 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
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 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
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 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
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 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
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 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
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 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
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 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
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Underhand Lat Pulldown
3
8-15 reps
RPE 10
2A
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
8-15 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
Bulgarian Split Squat (Dumbbell)
3
8-10 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
Bulgarian Split Squat (Dumbbell)
3
8-10 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
Bulgarian Split Squat (Dumbbell)
3
8-10 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
Bulgarian Split Squat (Dumbbell)
3
8-10 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
Bulgarian Split Squat (Dumbbell)
3
8-10 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
Bulgarian Split Squat (Dumbbell)
3
8-10 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
Bulgarian Split Squat (Dumbbell)
3
8-10 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
Bulgarian Split Squat (Dumbbell)
3
8-10 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
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
1B
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@9
2A
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
2B
Seated Row (Cable)
3 Sets
8-15 Reps
@10
3A
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@10
3B
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
@10
4A
Cable Crunch
3 Sets
10-15 Reps
@10
4B
Band Pull Apart
3 Sets
10-20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Lying Leg Raise
3 Sets
10-20 Reps
@10
3B
Windshield Wipers
3 Sets
10-20 Reps
@10
4
Standing Calf Raise
2 Sets
1 Set
6-10 Reps
10-20 Reps
@10
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Underhand Lat Pulldown
3 Sets
8-15 Reps
@10
2A
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
2B
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
3A
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3B
Reaching Situp
3 Sets
10-20 Reps
@10
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 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