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Reborn fitness block 3(SPORTS)

by Joel Tan
16 athletes joined

Program Description

Strength and sporting performance

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 13, 2024 01:55
  • Last Edited
    Mar 02, 2026 11:32

Summary

Unleash your potential with the Reborn Fitness Block 3 (Sports), a dynamic 9-week program designed to elevate your athletic performance. Committing just 4 days a week, you'll engage in a variety of strength and conditioning exercises, including barbell squats, dumbbell presses, and bodyweight movements that target every muscle group. This program emphasizes functional strength and endurance, ensuring you build a solid foundation for any sport. Get ready to push your limits and redefine your fitness journey!

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
12.7%
Front Delts
11.2%
Upper Back
9.5%
Triceps
9.2%
Lats
8.6%
Quadriceps
7.3%
Chest
7.2%
Hamstrings
7%
Glutes
6.8%
Biceps
4.3%
Middle Delts
4%
Lower Back
3.3%
Rear Delts
2.9%
Adductors
2.1%
Calves
2%
Forearms
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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)
5
5 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Kettlebell Gorilla Row
3
8-10 reps
RPE 8
3A
Skull Crusher
3
8-15 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
8-10 reps
RPE 10
4A
Russian Twist
3
8-10 reps
RPE 10
4B
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
5
5 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Kettlebell Gorilla Row
3
8-10 reps
RPE 8
3A
Skull Crusher
3
8-15 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
8-10 reps
RPE 10
4A
Russian Twist
3
8-10 reps
RPE 10
4B
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
5
5 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Kettlebell Gorilla Row
3
8-10 reps
RPE 8
3A
Skull Crusher
3
8-15 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
8-10 reps
RPE 10
4A
Russian Twist
3
8-10 reps
RPE 10
4B
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
5
5 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Kettlebell Gorilla Row
3
8-10 reps
RPE 8
3A
Skull Crusher
3
8-15 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
8-10 reps
RPE 10
4A
Russian Twist
3
8-10 reps
RPE 10
4B
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
5
5 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Kettlebell Gorilla Row
3
8-10 reps
RPE 8
3A
Skull Crusher
3
8-15 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
8-10 reps
RPE 10
4A
Russian Twist
3
8-10 reps
RPE 10
4B
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
5
5 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Kettlebell Gorilla Row
3
8-10 reps
RPE 8
3A
Skull Crusher
3
8-15 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
8-10 reps
RPE 10
4A
Russian Twist
3
8-10 reps
RPE 10
4B
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
5
5 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Kettlebell Gorilla Row
3
8-10 reps
RPE 8
3A
Skull Crusher
3
8-15 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
8-10 reps
RPE 10
4A
Russian Twist
3
8-10 reps
RPE 10
4B
Sit Up
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
5
5 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Lu Raise
3
8-10 reps
RPE 8
2B
Kettlebell Gorilla Row
3
8-10 reps
RPE 8
3A
Skull Crusher
3
8-15 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
8-10 reps
RPE 10
4A
Russian Twist
3
8-10 reps
RPE 10
4B
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)
5
5 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Hanging Oblique Knee Raise
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Hanging Oblique Knee Raise
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Hanging Oblique Knee Raise
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Hanging Oblique Knee Raise
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Hanging Oblique Knee Raise
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Hanging Oblique Knee Raise
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Hanging Oblique Knee Raise
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Good Morning
3
8-12 reps
RPE 8
3
Hanging Oblique Knee Raise
3
8-10 reps
RPE 10
4
Single Leg Calf Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lying Rear Lateral Raise
3
8-15 reps
RPE 10
3A
Push Up
3
RPE 10
3B
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lying Rear Lateral Raise
3
8-15 reps
RPE 10
3A
Push Up
3
RPE 10
3B
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lying Rear Lateral Raise
3
8-15 reps
RPE 10
3A
Push Up
3
RPE 10
3B
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lying Rear Lateral Raise
3
8-15 reps
RPE 10
3A
Push Up
3
RPE 10
3B
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lying Rear Lateral Raise
3
8-15 reps
RPE 10
3A
Push Up
3
RPE 10
3B
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lying Rear Lateral Raise
3
8-15 reps
RPE 10
3A
Push Up
3
RPE 10
3B
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lying Rear Lateral Raise
3
8-15 reps
RPE 10
3A
Push Up
3
RPE 10
3B
Lying Leg Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
5
5-10 reps
RPE 8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lying Rear Lateral Raise
3
8-15 reps
RPE 10
3A
Push Up
3
RPE 10
3B
Lying Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 9
2
Lateral Lunge (Weighted)
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 9
2
Lateral Lunge (Weighted)
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 9
2
Lateral Lunge (Weighted)
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 9
2
Lateral Lunge (Weighted)
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 9
2
Lateral Lunge (Weighted)
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 9
2
Lateral Lunge (Weighted)
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 9
2
Lateral Lunge (Weighted)
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 9
2
Lateral Lunge (Weighted)
3
8-10 reps
RPE 10
3
Reaching Situp
3
8-15 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Squat (Paused)
5 Sets
5 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Hanging Oblique Knee Raise
3 Sets
8-10 Reps
@10
4
Single Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
1B
Pull-Up (Bodyweight)
5 Sets
5-10 Reps
@8
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Lying Rear Lateral Raise
3 Sets
8-15 Reps
@10
3A
Push Up
3 Sets
@10
3B
Lying Leg Raise
3 Sets
10-20 Reps
@10
Day 1
1A
Bench Press (Paused)
5 Sets
5 Reps
@8
1B
Pull-Up (Bodyweight)
5 Sets
5-10 Reps
@8
2A
Lu Raise
3 Sets
8-10 Reps
@8
2B
Kettlebell Gorilla Row
3 Sets
8-10 Reps
@8
3A
Skull Crusher
3 Sets
8-15 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4A
Russian Twist
3 Sets
8-10 Reps
@10
4B
Sit Up
3 Sets
10-20 Reps
@10
Day 4
1
Deadlift (Deficit)
5 Sets
5 Reps
@9
2
Lateral Lunge (Weighted)
3 Sets
8-10 Reps
@10
3
Reaching Situp
3 Sets
8-15 Reps
@10