logo
BoostcampPNG

Trainer Steve's Classic Streetlifting Program

by Steven M.
12 athletes joined

Program Description

This intermediate-advanced program is designed to increase your 1RM strength for the weighted dip and chinup/pullup for an upcoming "classic" formatted streetlifting meet or just to set some personal PRs. The program also offers sufficient volume to increase lower body strength and size. Each workout should take approximately 30 minutes or less to complete, so it is a great option for someone with a busy schedule. The program consists of a combination of calisthenics based exercises and free weights.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 19, 2024 06:34
  • Last Edited
    Feb 21, 2025 11:51
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
65%
75%
90%
85%
2
Push Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
65%
75%
92%
85%
2
Push Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
95%
87%
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
2
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
97%
87%
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
2
3 reps
3 reps
1 reps
1 reps
3 reps
50%
75%
85%
100%
90%
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
92%
85%
2
Push Up (Weighted)
2
8-10 reps
RPE 8
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
65%
75%
90%
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
65%
75%
92%
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
95%
87%
2
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
2
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
97%
87%
2
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
2
3 reps
3 reps
1 reps
1 reps
3 reps
50%
75%
85%
100%
90%
2
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
92%
85%
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Nordic Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Nordic Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Nordic Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 9
2
Nordic Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Nordic Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
4-6 reps
RPE 7
1B
Nordic Curl
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 7
3
Walking Lunge
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
10
3 reps
65%
2
Seated Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
8
3 reps
70%
2
Seated Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
8
3 reps
75%
2
Seated Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
6
3 reps
80%
2
Seated Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
2 reps
85%
2
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
10
2 reps
65%
2
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
8
2 reps
70%
2
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
8
2 reps
75%
2
Bent Over Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
2 reps
80%
2
Bent Over Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
1 reps
85%
2
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
3 Reps
50%
65%
75%
90%
85%
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
TRX Biceps Curls
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
Day 4
1
Dip (Weighted)
10 Sets
3 Reps
65%
2
Seated Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Bench Press (Close Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 5
1
Chin-Up (Weighted)
10 Sets
2 Reps
65%
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Bicep Curl (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
Day 1
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
1 Reps
3 Reps
50%
65%
75%
90%
85%
2
Push Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Skull Crusher (Bodyweight)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Nordic Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Reverse Lunge (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9