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

by Joel Tan
17 athletes joined

Program Description

In depth focus on individual goals Last week =assessment

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Athletics, Strength, Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 10, 2024 12:54
  • Last Edited
    Mar 15, 2026 02:44

Summary

Dive into the Reborn Fitness Block 2 program, a dynamic 9-week training experience designed for athletes looking to elevate their performance. With four focused workout days each week, you'll engage in a variety of supersets targeting strength, endurance, and mobility. This program includes comprehensive assessments to track your progress and ensure you're pushing your limits effectively. Equip yourself with a full gym and get ready to transform your fitness journey through high-intensity exercises and strategic muscle engagement.

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
14.3%
Front Delts
12.4%
Upper Back
9.9%
Triceps
9.9%
Chest
7.5%
Lats
7.5%
Quadriceps
7.1%
Glutes
7%
Hamstrings
6.5%
Middle Delts
5%
Forearms
4.9%
Biceps
3.7%
Adductors
2%
Rear Delts
1.2%
Lower Back
1%
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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
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