Streetlifting: The Path to Strength

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

5 minutes light cardio, dynamic stretches for shoulders, elbows, hips and wrists.

Pull-Up (Weighted)

Front Squat (Barbell)

Barbell Row

Heavy Pull + Front Squat

Dip (Weighted)

Squat (Barbell)

Overhead Press (Barbell)

Tricep Rope Push Down (Cable)

Standard Push + Squat

Muscle Up (Weighted)

Muscle Up

Squat (Paused)

Chin-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Muscle-Up + Paused Squat

Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Fullbody

Heavy Push + Heavy Squat

Dip, Squat, Muscle-Up

Turkish Get Up

Scapular Pull-Up

Farmer's Walk (Weighted)

Thoracic Extension Stretch

Wrist Curls

1/2 Kneeling Adductor Rock Back

Half Kneeling Ankle Mobility

Bench Press (Barbell)

Hollow Hold

Cat Cow Stretch

Light Fullbody

Hanging Leg Raise

Neural Priming (Pull + Squat)

Plank

Neural Priming (Push + Squat)

Competition

Base Building

Deload

Intensification

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