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ZEND's streetlifting (no BS)

by Mul7elwa E.
3 athletes joined

Program Description

training heavy at sub maximal loads linear progression get better at mvt pattern if you find yourself hitting failure often lower the 1rm

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 23, 2024 05:21
  • Last Edited
    Nov 25, 2024 10:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2 reps
80%
2
Dip (Weighted)
3
2 reps
80%
3
Squat (Barbell)
2
5 reps
70%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
2 reps
80%
80%
2
Dip (Weighted)
1
2
3 reps
2 reps
80%
80%
3
Squat (Barbell)
2
5 reps
72%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
3 reps
2 reps
80%
80%
2
Dip (Weighted)
2
1
3 reps
2 reps
80%
80%
3
Squat (Barbell)
2
5 reps
74%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
80%
2
Dip (Weighted)
3
3 reps
80%
3
Squat (Barbell)
2
5 reps
76%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2 reps
100%
2
Dip (Weighted)
1
2 reps
100%
3
Squat (Barbell)
1
2 reps
100%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
10 reps
60%
2
Chin-Up (Weighted)
1
10 reps
60%
3
Squat (Barbell)
1
10 reps
60%
4
Rear Delt Fly (Machine)
1
5-7 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
5-7 reps
RPE 8.5
6
Leg Curl
1
5-7 reps
RPE 8.5
7
Hyperextension
1
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
9 reps
60%
2
Chin-Up (Weighted)
1
9 reps
60%
3
Squat (Barbell)
1
9 reps
60%
4
Rear Delt Fly (Machine)
1
5-7 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
5-7 reps
RPE 8.5
6
Leg Curl
1
5-7 reps
RPE 8.5
7
Hyperextension
1
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
8 reps
60%
2
Chin-Up (Weighted)
1
8 reps
60%
3
Squat (Barbell)
1
8 reps
60%
4
Rear Delt Fly (Machine)
1
5-7 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
5-7 reps
RPE 8.5
6
Leg Curl
1
5-7 reps
RPE 8.5
7
Hyperextension
1
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
7 reps
60%
2
Chin-Up (Weighted)
1
7 reps
60%
3
Squat (Barbell)
1
7 reps
60%
4
Rear Delt Fly (Machine)
1
5-7 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
5-7 reps
RPE 8.5
6
Leg Curl
1
5-7 reps
RPE 8.5
7
Hyperextension
1
5-7 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4 reps
70%
2
Chin-Up (Weighted)
2
4 reps
70%
3
Squat (Barbell)
2
4 reps
75%
4
Shoulder Press (Machine)
1
5-7 reps
-
5
Bicep Curl (EZ Bar)
1
5-7 reps
-
6
Single Arm Pushdown
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5 reps
4 reps
70%
70%
2
Chin-Up (Weighted)
1
1
5 reps
4 reps
70%
70%
3
Squat (Barbell)
1
1
5 reps
4 reps
75%
75%
4
Shoulder Press (Machine)
1
5-7 reps
-
5
Bicep Curl (EZ Bar)
1
5-7 reps
-
6
Single Arm Pushdown
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
70%
2
Chin-Up (Weighted)
2
5 reps
70%
3
Squat (Barbell)
2
5 reps
75%
4
Shoulder Press (Machine)
1
5-7 reps
-
5
Bicep Curl (EZ Bar)
1
5-7 reps
-
6
Single Arm Pushdown
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4 reps
74%
2
Chin-Up (Weighted)
2
4 reps
74%
3
Squat (Barbell)
2
4 reps
78%
4
Shoulder Press (Machine)
1
5-7 reps
-
5
Bicep Curl (EZ Bar)
1
5-7 reps
-
6
Single Arm Pushdown
1
5-7 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
2 Reps
80%
2
Dip (Weighted)
3 Sets
2 Reps
80%
3
Squat (Barbell)
2 Sets
5 Reps
70%
4
Shoulder Press (Machine)
1 Set
5-7 Reps
@8.5
5
Bicep Curl (EZ Bar)
1 Set
5-7 Reps
@8.5
6
Single Arm Tricep Extension (Cable)
1 Set
5-7 Reps
@8.5
Day 2
1
Dip (Weighted)
1 Set
10 Reps
60%
2
Chin-Up (Weighted)
1 Set
10 Reps
60%
3
Squat (Barbell)
1 Set
10 Reps
60%
4
Rear Delt Fly (Machine)
1 Set
5-7 Reps
@8.5
5
Chest Supported Row (Machine)
1 Set
5-7 Reps
@8.5
6
Leg Curl
1 Set
5-7 Reps
@8.5
7
Hyperextension
1 Set
5-7 Reps
@8.5
Day 3
1
Dip (Weighted)
2 Sets
4 Reps
70%
2
Chin-Up (Weighted)
2 Sets
4 Reps
70%
3
Squat (Barbell)
2 Sets
4 Reps
75%
4
Shoulder Press (Machine)
1 Set
5-7 Reps
-
5
Bicep Curl (EZ Bar)
1 Set
5-7 Reps
-
6
Single Arm Pushdown
1 Set
5-7 Reps
-