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BoostcampPNG

Streetlifting (inspired by King of weighted)

by Tim J.
25 athletes joined
4.5
(2 ratings)

Program Description

Develop 1rm strength in weighted pull up, dip, muscle up and squat.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 01, 2024 07:51
  • Last Edited
    Dec 28, 2024 12:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
5 reps
8 reps
RPE 6-7
RPE 6-7
2
Chin-Up (Weighted)
3
8 reps
RPE 6-7
3
Military Press (Barbell)
2
8-10 reps
RPE 7
4
Bench Press (Barbell)
2
10-15 reps
RPE 7
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
4
7 reps
RPE 6-7
3
Military Press (Barbell)
3
8-10 reps
RPE 8
4
Bench Press (Barbell)
3
10-15 reps
RPE 8
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 8
RPE 8
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Military Press (Barbell)
3
10 reps
RPE 8
4
Bench Press (Barbell)
3
10-15 reps
RPE 8
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 9.5
RPE 9.5
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Military Press (Barbell)
3
10 reps
RPE 8
4
Bench Press (Barbell)
3
10-15 reps
RPE 9
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3 reps
6 reps
RPE 6-7
RPE 6-7
2
Chin-Up (Weighted)
3
7 reps
RPE 6-7
3
Military Press (Barbell)
2
8-10 reps
RPE 7
4
Bench Press (Barbell)
2
10-15 reps
RPE 7
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
6 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
4
6 reps
RPE 6-7
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
3
10-15 reps
RPE 8
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
3
10-15 reps
RPE 8
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
6 reps
RPE 9.5
RPE 9.5
2
Chin-Up (Weighted)
4
6 reps
RPE 7
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
3
10-15 reps
RPE 9
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
3 reps
RPE 6-7
RPE 6-7
2
Chin-Up (Weighted)
3
6 reps
RPE 6-7
3
Military Press (Barbell)
2
6 reps
RPE 7
4
Bench Press (Barbell)
2
8 reps
RPE 7
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1 reps
3 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
3
1
5 reps
56 reps
RPE 6-7
RPE 6-7
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Chin-Up (Weighted)
4
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1 reps
3 reps
RPE 9.5
RPE 9.5
2
Chin-Up (Weighted)
4
5 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Bench Press (Barbell)
3
8 reps
RPE 9
5
Lying Side Lateral Raise
2
AMRAP
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
8 reps
RPE 6-7
RPE 6-7
2
Muscle Up (Weighted)
3
2 reps
RPE 6
3
Pull-Up (Weighted)
3
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
8 reps
RPE 7
RPE 7
2
Muscle Up (Weighted)
4
2 reps
RPE 6
3
Pull-Up (Weighted)
3
5 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
8 reps
RPE 8
RPE 8
2
Muscle Up (Weighted)
5
2 reps
RPE 6
3
Pull-Up (Weighted)
3
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
8 reps
RPE 9
RPE 9
2
Muscle Up (Weighted)
6
2 reps
RPE 6
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
6 reps
RPE 6-7
RPE 6-7
2
Muscle Up (Weighted)
3
3 reps
RPE 6
3
Pull-Up (Weighted)
3
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 7
RPE 7
2
Muscle Up (Weighted)
4
3 reps
RPE 6
3
Pull-Up (Weighted)
3
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Muscle Up (Weighted)
5
3 reps
RPE 6
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 9
RPE 9
2
Muscle Up (Weighted)
6
3 reps
RPE 6
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 6-7
RPE 6-7
2
Muscle Up (Weighted)
4
2 reps
RPE 6
3
Pull-Up (Weighted)
3
3 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 7
RPE 7
2
Muscle Up (Weighted)
5
2 reps
RPE 7
3
Pull-Up (Weighted)
3
4 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Muscle Up (Weighted)
5
2 reps
RPE 8
3
Pull-Up (Weighted)
3
4 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 9
RPE 9
2
Muscle Up (Weighted)
5
2 reps
RPE 9
3
Pull-Up (Weighted)
3
4 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
5 reps
8 reps
RPE 6-7
RPE 6-7
2
Dip (Weighted)
3
8 reps
RPE 6-7
3
Chin-Up (Weighted)
2
8 reps
RPE 7
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
5 reps
8 reps
RPE 7
RPE 7
2
Dip (Weighted)
4
7 reps
RPE 6-7
3
Chin-Up (Weighted)
2
8 reps
RPE 7.5
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
5 reps
8 reps
RPE 8
RPE 8
2
Dip (Weighted)
4
8 reps
RPE 7
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
5 reps
8 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
4
7 reps
RPE 7
3
Chin-Up (Weighted)
2
8 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
6 reps
RPE 6-7
RPE 6-7
2
Dip (Weighted)
3
7 reps
RPE 6-7
3
Chin-Up (Weighted)
2
6 reps
RPE 7
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
3 reps
6 reps
RPE 7
RPE 7
2
Dip (Weighted)
4
6 reps
RPE 6-7
3
Chin-Up (Weighted)
2
6 reps
RPE 7.5
4
Single Arm High Row (Cable)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dip (Weighted)
4
7 reps
RPE 7
3
Chin-Up (Weighted)
2
6 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
3 reps
6 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
4
6 reps
RPE 7
3
Chin-Up (Weighted)
2
6 reps
RPE 9
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
1 reps
3 reps
RPE 6-7
RPE 6-7
2
Dip (Weighted)
3
6 reps
RPE 6-7
3
Chin-Up (Weighted)
2
4 reps
RPE 7
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
1 reps
3 reps
RPE 7
RPE 7
2
Dip (Weighted)
4
5 reps
RPE 6-7
3
Chin-Up (Weighted)
2
4 reps
RPE 7.5
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Dip (Weighted)
4
6 reps
RPE 7
3
Chin-Up (Weighted)
2
4 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
1 reps
3 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
4
5 reps
RPE 7
3
Chin-Up (Weighted)
2
4 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
2
2 reps
RPE 6-7
2
High Bar Squat (Barbell)
2
10 reps
RPE 7
3
Pull-Up (Weighted)
2
8-10 reps
RPE 7
4
Dip (Weighted)
2
8 reps
RPE 7
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Muscle Up (Weighted)
3
2 reps
RPE 7
3
Pull-Up (Weighted)
2
8-10 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 8
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8
2
Muscle Up (Weighted)
3
2 reps
RPE 8
3
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
4
Dip (Weighted)
2
8 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Muscle Up (Weighted)
3
2 reps
RPE 9
3
Pull-Up (Weighted)
2
8-10 reps
RPE 9
4
Dip (Weighted)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 7
2
Muscle Up (Weighted)
3
2 reps
RPE 6-7
3
Pull-Up (Weighted)
3
6-8 reps
RPE 7
4
Dip (Weighted)
2
6 reps
RPE 7
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 8
2
Muscle Up (Weighted)
4
2 reps
RPE 7
3
Pull-Up (Weighted)
2
6-8 reps
RPE 8
4
Dip (Weighted)
2
6 reps
RPE 8
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Muscle Up (Weighted)
4
2 reps
RPE 8
3
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 8.5
4
Dip (Weighted)
2
6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Muscle Up (Weighted)
4
2 reps
RPE 9
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Dip (Weighted)
2
6 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 7
2
Muscle Up (Weighted)
4
2 reps
RPE 6-7
3
Pull-Up (Weighted)
4
8 reps
RPE 7
4
Dip (Weighted)
2
4 reps
RPE 7
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Muscle Up (Weighted)
3
2
1 reps
3 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
5
7 reps
RPE 8
4
Dip (Weighted)
3
4 reps
RPE 7
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Muscle Up (Weighted)
3
2
1 reps
3 reps
RPE 8
RPE 8
3
Pull-Up (Weighted)
5
6 reps
RPE 8
4
Dip (Weighted)
3
4 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Muscle Up (Weighted)
3
2
1 reps
3 reps
RPE 9-10
RPE 9-10
3
Pull-Up (Weighted)
5
5 reps
RPE 8
4
Dip (Weighted)
3
4 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
AMRAP
80%
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
2 Sets
5 Reps
8 Reps
@6-7
@6-7
2
Chin-Up (Weighted)
3 Sets
8 Reps
@6-7
3
Military Press (Barbell)
2 Sets
8-10 Reps
@7
4
Bench Press (Barbell)
2 Sets
10-15 Reps
@7
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
8 Reps
@6-7
@6-7
2
Dip (Weighted)
3 Sets
8 Reps
@6-7
3
Chin-Up (Weighted)
2 Sets
8 Reps
@7
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@9
Day 4
1
Muscle Up (Weighted)
2 Sets
2 Reps
@6-7
2
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
@7
4
Dip (Weighted)
2 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
8 Reps
@6-7
@6-7
2
Muscle Up (Weighted)
3 Sets
2 Reps
@6
3
Pull-Up (Weighted)
3 Sets
5 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7