Program Description
Muscle building and fat loss
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedNov 12, 2024 09:47
- Last EditedJun 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!
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 Morning3 Sets
8-15 Reps
@9
3
Lying Leg Raise3 Sets
10-20 Reps
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8
1B
Cable Flexion Row3 Sets
8-12 Reps
@8
2A
Pec Fly (Dumbbell)3 Sets
8-12 Reps
@10
2B
Y Raise3 Sets
8-15 Reps
@10
3A
Bicep Curl (Cable)3 Sets
8-15 Reps
@10
3B
Katana Extension3 Sets
8-15 Reps
@10
4
Sit Up3 Sets
10-20 Reps
@10
Day 4
1
Deadlift (Deficit)3 Sets
6-8 Reps
@8
2
Lateral Lunge3 Sets
8-10 Reps
@10
3
Reaching Situp3 Sets
8-10 Reps
@10
Day 1
1A
Bench Press (Paused)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
@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 Up3 Sets
10-20 Reps
@10