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BoostcampPNG

Street lifting + Frontlever and HSPU

by Henrik Nagelhus

Program Description

Increase 1rm in basic exercises + focus on front lever and HSPU

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2025 12:04
  • Last Edited
    Feb 16, 2025 12:53
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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
Dip (Weighted)
3
5 reps
75%
2
Deficit Handstand Push Up
3
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
75%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
80%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
85%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
75%
2
Deficit Handstand Push Up
2
3-6 reps
RPE 8
3
Squat (Low Bar)
2
8-10 reps
60%
4
Pike Handstand Hold
2
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
75%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
80%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
85%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
75%
2
Deficit Handstand Push Up
3
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
75%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
80%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
85%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
75%
2
Front Lever Adv. Tuck Raise
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
75%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
80%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
70%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
85%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
75%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5 reps
75%
2
Front Lever Adv. Tuck Raise
2
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
7 reps
65%
4
Archer Pull Up
2
6-8 reps
RPE 8
5
Dragon Flag
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
75%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
80%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
70%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
85%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
75%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
75%
2
Front Lever Adv. Tuck Raise
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
75%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
80%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
70%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
85%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
75%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4 reps
85%
2
Handstand Hold
4
0.5 mins
RPE 8
3
Squat (Low Bar)
3
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
85%
2
Handstand Hold
5
0.5 mins
RPE 8
3
Squat (Low Bar)
4
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
90%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
95%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4 reps
85%
2
Handstand Hold
2
0.5 mins
RPE 8
3
Squat (Low Bar)
2
5 reps
75%
4
Military Press (Barbell)
2
8 reps
60%
5
L-Sit Hold On Parallettes
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
85%
2
Handstand Hold
5
0.5 mins
RPE 8
3
Squat (Low Bar)
4
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
90%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
95%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4 reps
85%
2
Handstand Hold
4
0.5 mins
RPE 8
3
Squat (Low Bar)
3
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
85%
2
Handstand Hold
5
0.5 mins
RPE 8
3
Squat (Low Bar)
4
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
90%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
95%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4 reps
85%
2
Front Lever Hold
4
0.2 mins
RPE 8
3
Deadlift (Barbell)
3
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
85%
2
Front Lever Hold
5
0.2 mins
RPE 8
3
Deadlift (Barbell)
4
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
90%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
95%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4 reps
85%
2
Front Lever Hold
2
0.2 mins
RPE 8
3
Deadlift (Barbell)
2
4 reps
80%
4
Type Writer Pull Up
2
6-8 reps
RPE 8
5
Ring Face Pull
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
85%
2
Front Lever Hold
5
0.2 mins
RPE 8
3
Deadlift (Barbell)
4
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
90%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
95%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4 reps
85%
2
Front Lever Hold
4
0.2 mins
RPE 8
3
Deadlift (Barbell)
3
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
85%
2
Front Lever Hold
5
0.2 mins
RPE 8
3
Deadlift (Barbell)
4
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
90%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
95%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
5 Reps
75%
2
Deficit Handstand Push Up
3 Sets
3-6 Reps
@8
3
Squat (Low Bar)
3 Sets
8-10 Reps
60%
4
Pike Handstand Hold
3 Sets
0.4-0.5 mins
@8
5
Hanging Leg Raise
3 Sets
12-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
5 Reps
75%
2
Front Lever Adv. Tuck Raise
3 Sets
6-8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
7 Reps
65%
4
Archer Pull Up
3 Sets
6-8 Reps
@8
5
Dragon Flag
3 Sets
8-10 Reps
@8
Day 3
1
Dip (Weighted)
3 Sets
4 Reps
85%
2
Handstand Hold
4 Sets
0.5 mins
@8
3
Squat (Low Bar)
3 Sets
5 Reps
75%
4
Military Press (Barbell)
3 Sets
8 Reps
60%
5
L-Sit Hold On Parallettes
3 Sets
0.5 mins
@8
Day 4
1
Chin-Up (Weighted)
4 Sets
4 Reps
85%
2
Front Lever Hold
4 Sets
0.2 mins
@8
3
Deadlift (Barbell)
3 Sets
4 Reps
80%
4
Type Writer Pull Up
3 Sets
6-8 Reps
@8
5
Ring Face Pull
3 Sets
6-8 Reps
@8