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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
    Jun 18, 2025 11:22

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!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.9%
Upper Back
9.3%
Lats
9.1%
Quadriceps
8.1%
Chest
8%
Hamstrings
7.8%
Front Delts
7.6%
Glutes
7.5%
Triceps
6.6%
Middle Delts
4.4%
Biceps
3.8%
Lower Back
3.7%
Rear Delts
3.5%
Adductors
2.3%
Calves
2.2%
Forearms
2.2%
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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