Streetlifting Zlat style

In this program we are doing 3-4 sets and 5-8 reps in dips, pull up or if you choose chin ups then chin ups and squat.
The weight progression:
You add weight every workout based on the number of reps in your last set:

8 reps => +5kg/10lbs
7 reps => +2.5kg/5lbs
6 reps => +1.25kg/
5 reps => +0.5kg/1lbs

(This is from ”Weighted Calisthenics Routine For Beginners (Simple and Brutally Effective)”, Youtube video by Mathew Zlat.)

I recommend to keep ATLEAST 2 days between dip/pull days or more if needed and keep in mind that you don’t have to fit all the workouts in one week you can for example do this cycle in 8 or 9 days. Remove accesoriess exercises if you don’t recover.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Dip (Weighted)

Chin-Up (Weighted)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Chest Fly (Cable)

Face Pull

Hanging Toes To Bar

Hanging Leg Raise

Muscle Up

Squat (Barbell)

Abs Crunch (Weighted)

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