logo
BoostcampPNG

Streetlifting: Squat Specialist

by Mecko
4 athletes joined

Program Description

This 4-week squat specialization program is designed for intermediate to advanced athletes in streetlifting aiming to improve their squat strength and overall leg development. The program focuses on high-intensity, low-rep strength work combined with hypertrophy-focused accessory exercises to enhance both raw power and muscular endurance. Each week is progressively structured to push your limits while maintaining proper recovery. The program culminates in a deload week to promote recovery and peak performance, allowing for a 1RM test at the end.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 10:18
  • Last Edited
    Feb 11, 2025 09:07
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Dip (Weighted)
2
5 reps
75%
3A
Dip (Weighted)
2
8-12 reps
60%
3B
Dragon Flag
2
6+ reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Dip (Weighted)
2
4 reps
78%
3A
Dip (Weighted)
2
8-12 reps
62%
3B
Dragon Flag
2
6+ reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Dip (Weighted)
2
3 reps
81%
3A
Dip (Weighted)
2
8-12 reps
65%
3B
Dragon Flag
2
6+ reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Dip (Weighted)
5
2 reps
85%
3
Dragon Flag
3
6+ reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
70%
2
Leg Press
3
8-12 reps
RPE 7
3
Dip (Weighted)
2
3 reps
81%
4
Pull-Up (Weighted)
2
3 reps
81%
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
82%
2
Pull-Up (Weighted)
2
5 reps
75%
3A
Pull-Up (Weighted)
2
8-12 reps
60%
3B
Hanging Leg Raise
2
8-15 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 9
4B
Face Pull
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
85%
2
Pull-Up (Weighted)
2
4 reps
78%
3A
Pull-Up (Weighted)
2
8-12 reps
62%
3B
Hanging Leg Raise
2
8-15 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 9
4B
Face Pull
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
87%
2
Pull-Up (Weighted)
2
3 reps
81%
3A
Pull-Up (Weighted)
2
8-12 reps
65%
3B
Hanging Leg Raise
2
8-15 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 9
4B
Face Pull
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
90%
2
Pull-Up (Weighted)
5
2 reps
85%
3
Hanging Leg Raise
3
8-15 reps
RPE 7
4A
Bayesian Curl
4
8-12 reps
RPE 9
4B
Face Pull
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat Walkout
1
0.1 mins
RPE 10
2
Squat (Barbell)
1
1 reps
RPE 10
3
Pull-Up (Weighted)
1
1 reps
RPE 10
4
Dip (Weighted)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
60%
2
Leg Press
3
8-12 reps
RPE 7
3A
Dip (Weighted)
3
8-12 reps
60%
3B
Dragon Flag
3
6+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
62%
2
Leg Press
3
8-12 reps
RPE 7
3A
Dip (Weighted)
3
8-12 reps
62%
3B
Dragon Flag
3
6+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
65%
2
Leg Press
3
8-12 reps
RPE 7
3A
Dip (Weighted)
3
8-12 reps
65%
3B
Dragon Flag
3
6+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
67%
2
Leg Press
3
8-12 reps
RPE 7
3A
Dip (Weighted)
3
8-12 reps
65%
3B
Dragon Flag
3
6+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Squat (Barbell)
2
2+ reps
RPE 9-10
3A
Pull-Up (Weighted)
3
8-12 reps
60%
3B
Hanging Leg Raise
3
8-15 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
82%
2
Squat (Barbell)
2
2+ reps
RPE 9-10
3A
Pull-Up (Weighted)
3
8-12 reps
60%
3B
Hanging Leg Raise
3
8-15 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Squat (Barbell)
2
2+ reps
RPE 9-10
3A
Pull-Up (Weighted)
3
8-12 reps
65%
3B
Hanging Leg Raise
3
8-15 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
87%
2
Squat (Barbell)
2
2+ reps
RPE 9-10
3A
Pull-Up (Weighted)
3
8-12 reps
65%
3B
Hanging Leg Raise
3
8-15 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
60%
2
Leg Press
3 Sets
8-12 Reps
@7
3A
Dip (Weighted)
3 Sets
8-12 Reps
60%
3B
Dragon Flag
3 Sets
6+ Reps
@9
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
2 Reps
80%
2
Squat (Barbell)
2 Sets
2+ Reps
@9-10
3A
Pull-Up (Weighted)
3 Sets
8-12 Reps
60%
3B
Hanging Leg Raise
3 Sets
8-15 Reps
@8
4
Barbell Row
3 Sets
8-12 Reps
@7
5
Bayesian Curl
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Dip (Weighted)
2 Sets
5 Reps
75%
3A
Dip (Weighted)
2 Sets
8-12 Reps
60%
3B
Dragon Flag
2 Sets
6+ Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
7 Sets
2 Reps
82%
2
Pull-Up (Weighted)
2 Sets
5 Reps
75%
3A
Pull-Up (Weighted)
2 Sets
8-12 Reps
60%
3B
Hanging Leg Raise
2 Sets
8-15 Reps
@7
4A
Bayesian Curl
3 Sets
8-12 Reps
@9
4B
Face Pull
3 Sets
8-15 Reps
@9