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Reborn fitness block 3 (Physique)

by Joel Tan
39 athletes joined

Program Description

Muscle building and fat loss

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2024 09:47
  • Last Edited
    Jun 18, 2025 07:59

Summary

Embark on a transformative 9-week journey with the Reborn Fitness Block 3 (Physique) program, designed for those ready to sculpt their bodies and elevate their strength. Comprising 4 days of targeted workouts each week, this program features a mix of barbell, dumbbell, and cable exercises, focusing on key muscle groups to enhance your overall physique. Expect to push your limits with challenging movements like paused squats, good mornings, and supersets that will ignite your muscle growth and endurance. Get ready to redefine your fitness and achieve the physique you've always wanted!
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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
Bench Press (Paused)
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 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
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 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
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 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
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 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
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 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
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 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
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 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
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 8
3A
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
4
Russian Twist (Dumbbell)
3
8-10 reps
RPE 8
5
Sit Up
3
10-20 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
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 10
4
Squat (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
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-10 reps
RPE 8
2
Good Morning
3
8-15 reps
RPE 9
3
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Cable Flexion Row
3
8-12 reps
RPE 8
2A
Pec Fly (Dumbbell)
3
8-12 reps
RPE 10
2B
Y Raise
3
8-15 reps
RPE 10
3A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
3B
Katana Extension
3
8-15 reps
RPE 10
4
Sit Up
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
RPE 8
2
Lateral Lunge
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-10 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Squat (Paused)
3 Sets
8-10 Reps
@8
2
Good Morning
3 Sets
8-15 Reps
@9
3
Lying Leg Raise
3 Sets
10-20 Reps
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
1B
Cable Flexion Row
3 Sets
8-12 Reps
@8
2A
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Y Raise
3 Sets
8-15 Reps
@10
3A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@10
3B
Katana Extension
3 Sets
8-15 Reps
@10
4
Sit Up
3 Sets
10-20 Reps
@10
Day 4
1
Deadlift (Deficit)
3 Sets
6-8 Reps
@8
2
Lateral Lunge
3 Sets
8-10 Reps
@10
3
Reaching Situp
3 Sets
8-10 Reps
@10
Day 1
1A
Bench Press (Paused)
3 Sets
8-12 Reps
@8
1B
Dumbbell Row
3 Sets
8-12 Reps
@8
2A
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
2B
Lat Pulldown
3 Sets
8-15 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@10
3B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
4
Russian Twist (Dumbbell)
3 Sets
8-10 Reps
@8
5
Sit Up
3 Sets
10-20 Reps
@10