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Streetlifting: The Path to Strength

by Mecko
6 athletes joined

Program Description

This 9-week program is tailored for advanced athletes, aiming to maximize strength, hypertrophy, and technical proficiency in Weighted Pull-Ups, Weighted Dips, Weighted Muscle-Ups, and Squats. It incorporates distinct phases designed to optimize performance and minimize injury risk. Phases of the Program : - Base Building Phase (Weeks 1–4): Focus on hypertrophy, work capacity, and technical refinement. Intensity ranges from 65–87% 1RM with moderate RPE (6–8), emphasizing back-off sets and higher volume. Accessories target arms, shoulders, core, and joint stability. - Deload Phase (Week 5): A recovery phase with exercices aimed for recovery and fullbody mobility. Sessions focus on joint conditioning, grip, mobility, and flexibility to reduce fatigue and prepare for heavy lifting. - Intensification Phase (Weeks 6–8): Transition to maximal strength development with low volume and high intensity (85–92.5% 1RM, RPE 8–9). Reduced accessory work prioritizes recovery and readiness for heavier loads. - Competition/Test Week (Week 9): Test your 1RMs for all key lifts. Neural priming sessions early in the week use singles at 85% 1RM to maintain sharpness.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodyweight Fitness, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 25, 2025 03:35
  • Last Edited
    Feb 07, 2025 09:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
4 reps
4 reps
80%
70%
2
Front Squat (Barbell)
2
3
4 reps
6 reps
80%
65%
3
Barbell Row
4
6 reps
RPE 7
4A
Hanging Leg Raise
3
8-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
4 reps
4 reps
82%
70%
2
Front Squat (Barbell)
2
3
4 reps
6 reps
82%
67%
3
Barbell Row
4
6 reps
RPE 7
4A
Hanging Leg Raise
3
8-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
4 reps
4 reps
85%
70%
2
Front Squat (Barbell)
2
3
4 reps
6 reps
85%
70%
3
Barbell Row
4
6 reps
RPE 7
4A
Hanging Leg Raise
3
8-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
3 reps
4 reps
87%
70%
2
Front Squat (Barbell)
2
3
3 reps
6 reps
87%
70%
3
Barbell Row
4
6 reps
RPE 7
4A
Hanging Leg Raise
3
8-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
2
6+ reps
RPE 7
2
Scapular Pull-Up
2
10+ reps
RPE 7
3
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
10+ reps
RPE 7
5
Wrist Curls
4
8-15 reps
RPE 10
6
1/2 Kneeling Adductor Rock Back
2
8-12 reps
RPE 5
7
Half Kneeling Ankle Mobility
2
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
3 reps
6 reps
87%
70%
2
Front Squat (Barbell)
3
2
3 reps
6 reps
87%
70%
3
Barbell Row
4
6 reps
RPE 7
4A
Hanging Leg Raise
3
8-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2
1 reps
4 reps
90%
70%
2
Front Squat (Barbell)
4
2
1 reps
5 reps
90%
70%
3
Barbell Row
4
6 reps
RPE 7
4A
Hanging Leg Raise
3
8-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2 reps
92%
2
Front Squat (Barbell)
3
2 reps
92%
3
Barbell Row
4
5 reps
RPE 8
4A
Hanging Leg Raise
3
8-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3 reps
60%
2
Front Squat (Barbell)
2
3 reps
60%
3
Dip (Weighted)
2
5 reps
50%
4A
Hanging Leg Raise
3
8-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
5
Cat Cow Stretch
2
10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
6 reps
8 reps
75%
60%
2
Squat (Barbell)
2
3
6 reps
8 reps
75%
60%
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
6 reps
8 reps
75%
65%
2
Squat (Barbell)
2
3
6 reps
8 reps
77%
65%
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
6 reps
8 reps
77%
65%
2
Squat (Barbell)
2
3
6 reps
8 reps
77%
65%
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
5 reps
8 reps
80%
70%
2
Squat (Barbell)
2
3
4 reps
8 reps
82%
65%
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
2
6+ reps
RPE 7
2
Scapular Pull-Up
2
10+ reps
RPE 7
3
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
10+ reps
RPE 7
5
Wrist Curls
4
8-15 reps
RPE 10
6
1/2 Kneeling Adductor Rock Back
2
8-12 reps
RPE 5
7
Half Kneeling Ankle Mobility
2
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
6 reps
8 reps
80%
70%
2
Squat (Barbell)
2
3
5 reps
8 reps
82%
65%
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
5 reps
6 reps
85%
72%
2
Squat (Barbell)
3
2
4 reps
8 reps
87%
65%
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Overhead Press (Barbell)
4
5 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1 reps
85%
2
Front Squat (Barbell)
3
1 reps
85%
3
Barbell Row
3
5 reps
RPE 7
4
Hanging Leg Raise
3
8-15 reps
RPE 8
5
Thoracic Extension Stretch
3
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
3
3 reps
60%
2
Muscle Up
1
AMRAP
RPE 6
3
Squat (Paused)
3
2
5 reps
8 reps
RPE 6
RPE 5
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
3
3 reps
65%
2
Muscle Up
1
AMRAP
RPE 7
3
Squat (Paused)
3
2
5 reps
6 reps
RPE 6
RPE 5
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
3
3 reps
70%
2
Muscle Up
1
AMRAP
RPE 7
3
Squat (Paused)
3
2
4 reps
6 reps
RPE 7
RPE 6
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
3
3 reps
72%
2
Muscle Up
1
AMRAP
RPE 7
3
Squat (Paused)
3
2
3 reps
6 reps
RPE 8
RPE 6
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
6
Lateral Raise (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
2
6+ reps
RPE 7
2
Scapular Pull-Up
2
10+ reps
RPE 7
3
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
10+ reps
RPE 7
5
Wrist Curls
4
8-15 reps
RPE 10
6
1/2 Kneeling Adductor Rock Back
2
8-12 reps
RPE 5
7
Half Kneeling Ankle Mobility
2
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
2
3
2 reps
3 reps
87%
72%
2
Squat (Paused)
3
2
4 reps
6 reps
RPE 7
RPE 6
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
4
2
2 reps
3 reps
90%
72%
2
Squat (Paused)
4
2
3 reps
6 reps
RPE 7
RPE 6
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Hollow Hold
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
4
1 reps
95%
2
Squat (Paused)
3
2 reps
RPE 8
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Hollow Hold
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1 reps
85%
2
Squat (Barbell)
3
2 reps
80%
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Scapular Pull-Up
2
8 reps
RPE 5
5
Plank
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 7
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
3
8 reps
10 reps
RPE 7
RPE 7
4A
Face Pull
3
12-15 reps
RPE 6
4B
Russian Twist
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 7
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
3
8 reps
10 reps
RPE 7
RPE 7
4A
Face Pull
3
12-15 reps
RPE 6
4B
Russian Twist
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 7
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
3
7 reps
10 reps
RPE 7
RPE 7
4A
Face Pull
3
12-15 reps
RPE 6
4B
Russian Twist
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 7
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
2
6 reps
10 reps
RPE 8
RPE 8
4A
Face Pull
3
12-15 reps
RPE 6
4B
Russian Twist
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
2
6+ reps
RPE 7
2
Scapular Pull-Up
2
10+ reps
RPE 7
3
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
10+ reps
RPE 7
5
Wrist Curls
4
8-15 reps
RPE 10
6
1/2 Kneeling Adductor Rock Back
2
8-12 reps
RPE 5
7
Half Kneeling Ankle Mobility
2
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
6 reps
10 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4A
Face Pull
3
12-15 reps
RPE 6
4B
Russian Twist
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
2
5 reps
8 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 6
4B
Russian Twist
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Bench Press (Barbell)
4
3 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 6
4B
Russian Twist
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
1 reps
RPE 10
2
Pull-Up (Weighted)
1
1 reps
RPE 10
3
Dip (Weighted)
1
1 reps
RPE 10
4
Squat (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
5 reps
6 reps
80%
65%
2
Squat (Barbell)
2
3
4 reps
6 reps
80%
65%
3
Overhead Press (Barbell)
2
3
6 reps
8 reps
RPE 7
RPE 7
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
4 reps
6 reps
82%
70%
2
Squat (Barbell)
2
3
3 reps
6 reps
82%
70%
3
Muscle Up (Weighted)
2
2
3 reps
3 reps
87%
75%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
3 reps
6 reps
85%
70%
2
Squat (Barbell)
2
3
2 reps
6 reps
85%
70%
3
Muscle Up (Weighted)
2
2
2 reps
3 reps
90%
75%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
3
2 reps
6 reps
87%
70%
2
Squat (Barbell)
2
3
1 reps
6 reps
87%
70%
3
Muscle Up (Weighted)
2
2
1 reps
3 reps
92%
75%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
3 Sets
4 Reps
4 Reps
80%
70%
2
Front Squat (Barbell)
2 Sets
3 Sets
4 Reps
6 Reps
80%
65%
3
Barbell Row
4 Sets
6 Reps
@7
4A
Hanging Leg Raise
3 Sets
8-15 Reps
@8
4B
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8
Day 2
1
Dip (Weighted)
2 Sets
3 Sets
6 Reps
8 Reps
75%
60%
2
Squat (Barbell)
2 Sets
3 Sets
6 Reps
8 Reps
75%
60%
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6
Day 3
1
Muscle Up (Weighted)
3 Sets
3 Reps
60%
2
Muscle Up
1 Set
AMRAP
@6
3
Squat (Paused)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@5
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
8 Reps
10 Reps
@7
@7
4A
Face Pull
3 Sets
12-15 Reps
@6
4B
Russian Twist
3 Sets
12-15 Reps
@6
Day 5
1
Dip (Weighted)
2 Sets
3 Sets
5 Reps
6 Reps
80%
65%
2
Squat (Barbell)
2 Sets
3 Sets
4 Reps
6 Reps
80%
65%
3
Overhead Press (Barbell)
2 Sets
3 Sets
6 Reps
8 Reps
@7
@7
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8