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Reborn fitness block 2 (Sports) +assessment (1)

by Joel Tan
15 athletes joined

Program Description

In depth focus on individual goals Last week =assessment

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 10, 2024 12:54
  • Last Edited
    Sep 27, 2024 02:11
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
6-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2A
Lu Raise
3
6-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Abs Crunch (Weighted)
3
8-10 reps
RPE 10
5
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2A
Lu Raise
3
6-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Abs Crunch (Weighted)
3
8-10 reps
RPE 10
5
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2A
Lu Raise
3
6-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Abs Crunch (Weighted)
3
8-10 reps
RPE 10
5
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2A
Lu Raise
3
6-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Abs Crunch (Weighted)
3
8-10 reps
RPE 10
5
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2A
Lu Raise
3
6-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Abs Crunch (Weighted)
3
8-10 reps
RPE 10
5
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2A
Lu Raise
3
6-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Abs Crunch (Weighted)
3
8-10 reps
RPE 10
5
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2A
Lu Raise
3
6-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Abs Crunch (Weighted)
3
8-10 reps
RPE 10
5
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 8
2A
Lu Raise
3
6-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Abs Crunch (Weighted)
3
8-10 reps
RPE 10
5
Plank
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
6-10 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
5-10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2A
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Dragon Flag
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
5-10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2A
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Dragon Flag
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
5-10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2A
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Dragon Flag
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
5-10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2A
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Dragon Flag
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
5-10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2A
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Dragon Flag
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
5-10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2A
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Dragon Flag
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
5-10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2A
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Dragon Flag
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
5-10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2A
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
2B
Push Up
3
RPE 10
3
Wrist Curls
3
RPE 8
4
Dragon Flag
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Cossack Squat
3
5-10 reps
RPE 8
3
Pallof Press
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Cossack Squat
3
5-10 reps
RPE 8
3
Pallof Press
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Cossack Squat
3
5-10 reps
RPE 8
3
Pallof Press
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Cossack Squat
3
5-10 reps
RPE 8
3
Pallof Press
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Cossack Squat
3
5-10 reps
RPE 8
3
Pallof Press
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Cossack Squat
3
5-10 reps
RPE 8
3
Pallof Press
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Cossack Squat
3
5-10 reps
RPE 8
3
Pallof Press
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Cossack Squat
3
5-10 reps
RPE 8
3
Pallof Press
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
1B
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@8
2A
Lu Raise
3 Sets
6-10 Reps
@8
2B
Push Up
3 Sets
@10
3
Wrist Curls
3 Sets
@8
4
Abs Crunch (Weighted)
3 Sets
8-10 Reps
@10
5
Plank
3 Sets
@10
Day 2
1
Box Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Nordic Curl
3 Sets
6-10 Reps
@8
3
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1A
Pull-Up (Band)
3 Sets
5-10 Reps
@8
1B
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2A
Bent Over Row (Barbell, Paused)
3 Sets
8-10 Reps
@8
2B
Push Up
3 Sets
@10
3
Wrist Curls
3 Sets
@8
4
Dragon Flag
3 Sets
6-10 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
6-8 Reps
@8
2
Cossack Squat
3 Sets
5-10 Reps
@8
3
Pallof Press
3 Sets
8-10 Reps
@10