The REBORN™
program: master
powerbuilding
in 12 weeks
Coach : Mohamed Benchebba(1% Simon)
The 3 Phases to get REBORN™
The REBORN™ timeline
FOUNDATION
SIZE n’ STRENGTH
MAXIMAL STRENGTH
Week 1-4: We focus on the core
and accessories with relatively
lower weights on the compounds
Week 5-8: Equal focus on
(α-Alpha)™ and (β-Beta)™
workouts
Week 9-12: We focus almost
completely on strength with
more (α-Alpha)™ workouts
Phase 1
Phase 2
Phase 3
Periodization (α-Alpha)™
What is Periodization (α-Alpha)™?
Periodization (α-Alpha)™ is all about building strength, and we achieve that by slowly increasing volume over
the first 3 weeks and then dropping it back down on the 4th week while increasing the weight to build that
strength and to keep increasing the volume and it also acts as a mini deload.
Example : Benchpress (α-Alpha)™
Volume
1- 2x4 at 75% of 1RM
2- 3x4 at 75% of 1RM
3- 4x4 at 75% of 1RM
4- 2x4 at 80% of 1RM
5- 2x4 at 80% of 1RM
6- 3x4 at 80% of 1RM
7- 4x4 at 80% of 1RM
8- 2x4 at 85% of 1RM
0
3
6
Time
9
12
9- 2x4 at 85% of 1RM
10- 3x4 at 85% of 1RM
11- 4x4 at 85% of 1RM
12- 2x4 at 90% of 1RM
(…)
Progressive overload (β-Beta)™
What is Progressive overload (β-Beta)™?
Progressive overload (β-Beta) is more focused on hypertrophy and size, and we achieve that by gradually
increasing the reps in the first 3 weeks with the same weight then dropping the reps back down while adding
weight to force the muscle to grow and adapt.
Example : Squats (β-Beta)™
1 - 8 reps x 225
12 reps x 235
12 reps x 225
2 - 10 reps x 225
3 - 12 reps x 225
4 - 8 reps x 235
10 reps x 235
10 reps x 225
8 reps x 235
8 reps x 225
repeat ⟳
5 - 8-10 reps x 235
6 - 10 reps x 235
7 - 12 reps x 235
8 - 8 reps x 245
OPTION 1:
6 DAYS SPLIT
PUSH-PULL-LEGS
WEEK 1-4 PLAN
Monday
- Bench
press(α)
- Floor press
- Incline DB
press
- Machine
chest flys
- DB overhead
press
- Lateral raises
- Triceps
pushdown
- Skullcrusher
Tuesday
- Pull-ups
- Single arm
Cable rows
- Straight arms
Pullover
- Machine
reverse flyes
- Dumbbell
curls
- Hammer curls
- Reverse curls
Wednesday
-
Deadlift(α)
Squat(β)
Leg curls
Leg press
Crunches
Good
mornings
- Planks
Thursday
- Bench
press(β)
- Barbell
overhead
press(β)
- Incline DB
press
- Machine
chest flys
- Lateral raises
- Triceps
pushdown
- Dips
Friday
- Pull-ups
- Single arm
dumbbell
rows
- Straight arms
Pullover
- Cable face
pull
- Dumbbell
curls
- Hammer curls
- Reverse curls
Saturday
-
Squat(α)
Deadlift(β)
Leg press
Leg curls
Leg extension
Crunches
Good
mornings
- Planks
Notes:
Notes:
Notes:
Notes:
Notes:
Notes:
Go heavier on the
accessories.
Less heavy, spare
your lower back.
Explosive on the
first few reps.
Less heavy on
accessories, heavy
on overhead press.
Heavier day, aim
for PRs in
accessories.
Focus on time
under tension.
WEEK 5-8 PLAN
Monday
- Bench
press(α)
- Incline DB
press
- Machine
chest flys
- DB overhead
press
- Lateral raises
- Triceps
pushdown
- Skullcrusher
Tuesday
- Pull-ups
- Single arm
Cable rows
- Straight arms
Pullover
- Machine
reverse flyes
- Dumbbell
curls
- Hammer curls
- Reverse curls
Wednesday
-
Deadlift(α)
Squat(β)
Leg curls
Leg press
Crunches
Planks
Thursday
- Bench
press(β)
- Barbell
overhead
press(α)
- Incline DB
press
- Machine
chest flys
- Lateral raises
- Triceps
pushdown
- Dips
Friday
- Pull-ups
- Single arm
dumbbell
rows
- Straight arms
Pullover
- Cable face
pull
- Dumbbell
curls
- Hammer curls
- Reverse curls
Saturday
-
Squat(α)
Deadlift(β)
Leg press
Leg curls
Leg extension
Crunches
Good
mornings
- Planks
Notes:
Notes:
Notes:
Notes:
Notes:
Notes:
Go heavier on the
accessories.
Less heavy, spare
your lower back.
Explosive on the
first few reps.
Less heavy on
accessories, heavy
on overhead press.
Heavier day, aim
for PRs in
accessories.
Focus on time
under tension.
WEEK 9-12 PLAN
Monday
- Bench
press(α)
- Floor press
- Incline DB
press
- Machine
chest flys
- DB overhead
press
- Lateral raises
- Triceps
pushdown
- Skullcrusher
Tuesday
- Pull-ups
- Single arm
Cable rows
- Straight arms
Pullover
- Machine
reverse flyes
- Dumbbell
curls
- Hammer curls
- Reverse curls
Wednesday
-
Deadlift(α)
Squat(β)
Leg curls
Leg press
Crunches
Good
mornings
- Planks
Thursday
- Bench
press(α)
- Barbell
overhead
press(α)
- Incline DB
press
- Machine
chest flys
- Lateral raises
- Triceps
pushdown
- Dips
Friday
- Pull-ups
- Single arm
dumbbell
rows
- Straight arms
Pullover
- Cable face
pull
- Dumbbell
curls
- Hammer curls
- Reverse curls
Saturday
-
Squat(α)
Deadlift(β)
Leg press
Leg curls
Leg extension
Crunches
Good
mornings
- Planks
Notes:
Notes:
Notes:
Notes:
Notes:
Notes:
Go heavier on the
accessories.
Less heavy, spare
your lower back.
Explosive on the
first few reps.
Less heavy on
accessories, heavy
on overhead press.
Heavier day, aim
for PRs in
accessories.
Focus on time
under tension.
OPTION 2:
4 DAYS SPLIT
PUSH-PULL
WEEK 1-4 PLAN
-
Bench press(α)
Squat(β)
Floor press
Leg press
Incline DB press
Machine chest flys
DB overhead press
Lateral raises
Triceps pushdown
Skullcrusher
Tuesday
- Deadlift(α)
- Pull-ups
- Single arm Cable
rows
- Good mornings
- Straight arms
Pullover
- Machine reverse
flys
- Face pulls
- Dumbbell curls
- Hammer curls
- Reverse curls
Wednesday
ACTIVE REST
Monday
Thursday
-
Squat(α)
Bench press(β)
Leg press
Barbell overhead
press(β)
Incline DB press
Underhand cable
chest press
Hack Squat
Lateral raises
Triceps pushdown
Dips
Friday
- Deadlift(β)
- Pull-ups
- Straight arms
Pullover
- Good mornings
- Single arm
dumbbell rows
- Machine reverse
flys
- Face pull
- Dumbbell curls
- Hammer curls
- Reverse curls
Notes:
Notes:
Notes:
Notes:
Notes:
Go heavier on the
accessories, more
focus on chest.
Heavy on deadlift.
Don’t do
too hard,
abs.
Less heavy on
accessories, more
focus on legs.
Heavier day for back,
aim for PRs in
accessories.
WEEK 5-8 PLAN
-
Bench press(α)
Squat(β)
Floor press
Leg press
Incline DB press
Hack squat
Machine chest flys
DB overhead press
Lateral raises
Triceps pushdown
Skullcrusher
Tuesday
- Deadlift(α)
- Pull-ups
- Single arm Cable
rows
- Good mornings
- Straight arms
Pullover
- Machine reverse
flys
- Face pulls
- Dumbbell curls
- Hammer curls
- Reverse curls
Wednesday
ACTIVE REST
Monday
Thursday
-
Squat(α)
Bench press(β)
Floor press
Leg press
Barbell overhead
press(β)
Incline DB press
Underhand cable
chest press
Hack Squat
Lateral raises
Triceps pushdown
Dips
Friday
- Deadlift(β)
- Pull-ups
- Straight arms
Pullover
- Rack pulls
- Single arm
dumbbell rows
- Good mornings
- Machine reverse
flys
- Face pull
- Dumbbell curls
- Hammer curls
- Reverse curls
Notes:
Notes:
Notes:
Notes:
Notes:
Go heavier on the
accessories, more
focus on chest.
Heavy on deadlift.
Don’t do
too hard,
abs.
Less heavy on
accessories, more
focus on legs.
Heavier day for back,
aim for PRs in
accessories.
WEEK 1-4 PLAN
-
Bench press(α)
Squat(β)
Floor press
Leg press
Incline DB press
Machine chest flys
DB overhead press
Lateral raises
Triceps pushdown
Skullcrusher
Tuesday
- Deadlift(α)
- Pull-ups
- Single arm Cable
rows
- Good mornings
- Straight arms
Pullover
- Machine reverse
flys
- Face pulls
- Dumbbell curls
- Hammer curls
- Reverse curls
Wednesday
ACTIVE REST
Monday
Thursday
-
Squat(α)
Bench press(β)
Leg press
Barbell overhead
press(β)
Incline DB press
Underhand cable
chest press
Hack Squat
Lateral raises
Triceps pushdown
Dips
Friday
- Deadlift(β)
- Pull-ups
- Straight arms
Pullover
- Good mornings
- Single arm
dumbbell rows
- Machine reverse
flys
- Face pull
- Dumbbell curls
- Hammer curls
- Reverse curls
Notes:
Notes:
Notes:
Notes:
Notes:
Go heavier on the
accessories, more
focus on chest.
Heavy on deadlift.
Don’t do
too hard,
abs.
Less heavy on
accessories, more
focus on legs.
Heavier day for back,
aim for PRs in
accessories.
YOUR (α-Alpha)™ PLANS
Benchpress (α-Alpha)™
Squat (α-Alpha)™
Deadlift (α-Alpha)™
OHP (α-Alpha)™
1- 2x4 at 60 kgs
2- 3x4 at 60 kgs
3- 4x4 at 60 kgs
4- 2x4 at 65 kgs
1- 2x4 at 100 kgs
2- 3x4 at 100 kgs
3- 4x4 at 100 kgs
4- 2x4 at 105 kgs
1- 2x4 at 100 kgs
2- 3x4 at 100 kgs
3- 4x4 at 100 kgs
4- 2x4 at 105 kgs
5- 2x4 at 75% of 1RM
5- 3x4 at 65 kgs
6- 4x4 at 65 kgs
7- 5x4 at 65 kgs
8- 2x4 at 70 kgs
5- 3x4 at 105 kgs
6- 4x4 at 105 kgs
7- 5x4 at 105 kgs
8- 2x4 at 110 kgs
5- 3x4 at 105 kgs
6- 4x4 at 105 kgs
7- 5x4 at 105 kgs
8- 2x4 at 110 kgs
8- 2x4 at 80% of 1RM
9- 3x4 at 70 kgs
10- 4x4 at 70 kgs
11- 5x4 at 70 kgs
12- 2x4 at 75 kgs
9- 3x4 at 110 kgs
10- 4x4 at 110 kgs
11- 5x4 at 110 kgs
12- 2x4 at 115 kgs
9- 3x4 at 110 kgs
10- 4x4 at 110 kgs
11- 5x4 at 110 kgs
12- 2x4 at 115 kgs
6- 3x4 at 75% of 1RM
7- 4x4 at 75% of 1RM
9- 2x4 at 80% of 1RM
10- 3x4 at 80% of 1RM
11- 4x4 at 80% of 1RM
12- 2x4 at 85% of 1RM
YOUR (β-Beta)™ PLANS
Benchpress (β-Beta)™
Deadlift (β-Beta)™
Squat (β-Beta)™
1
2
3
4
-
8 reps x 55kgs
10 reps x 55
12 reps x 55
8 reps x 60
1
2
3
4
-
8 reps x 90
10 reps x 90
12 reps x 90
8 reps x 95
1
2
3
4
-
8 reps x 90
10 reps x 90
12 reps x 90
8 reps x 95
5
6
7
8
-
8-10 reps x 60
10 reps x 60
12 reps x 60
8 reps x 65
5
6
7
8
-
8-10 reps x 95
10 reps x 95
12 reps x 95
8 reps x 10
5
6
7
8
-
8-10 reps x 95
10 reps x 95
12 reps x 95
8 reps x 10
9 - 8-10 reps x 65
10 - 10 reps x 65
11 - 12 reps x 65
12 - 8 reps x 70
9 - 8-10 reps x 100
10 - 10 reps x 100
11 - 12 reps x 100
12 - 8 reps x 105
9 - 8-10 reps x 100
10 - 10 reps x 100
11 - 12 reps x 100
12 - 8 reps x 105
OHP (β-Beta)™
1 - 8 reps x
2 - 10 reps x
3 - 12 reps x
4 - 8 reps x
GOOD LUCK !
Thank you for choosing us!