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BoostcampPNG

Streetlifting Monster (Novice-Beginner Level)

by xnrx
42 athletes joined

Program Description

Build strength and size with weighted bodyweight movements

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2024 10:59
  • Last Edited
    Jan 08, 2025 05:25
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
5 Reps
-
2
Pull-Up (Weighted)
1 Set
5-8 Reps
-
3
Dip (Weighted)
2 Sets
5 Reps
-
4
Dip (Weighted)
1 Set
5-8 Reps
-
5
Squat (Barbell)
2 Sets
5 Reps
-
6
Squat (Barbell)
1 Set
5-8 Reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-
8
Wide Grip Pull-Up
3 Sets
AMRAP
-
Day 2
1
Pull-Up (Weighted)
2 Sets
5 Reps
-
2
Pull-Up (Weighted)
1 Set
5-8 Reps
-
3
Dip (Weighted)
2 Sets
5 Reps
-
4
Dip (Weighted)
1 Set
5-8 Reps
-
5
Squat (Barbell)
2 Sets
5 Reps
-
6
Squat (Barbell)
1 Set
5-8 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Weighted)
2 Sets
5 Reps
-
2
Pull-Up (Weighted)
1 Set
5-8 Reps
-
3
Dip (Weighted)
2 Sets
5 Reps
-
4
Dip (Weighted)
1 Set
5-8 Reps
-
5
Squat (Barbell)
2 Sets
5 Reps
-
6
Squat (Barbell)
1 Set
5-8 Reps
-
7
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
8
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-