Dante0 Streetbuilding
Streetlifting/Bodybuilding hybrid
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps | @8–9 |
| 2 | Chin-Up (Weighted) | 5 | 6–8 reps | @8.5 |
| 3 | Yates Row | 3 | 8–10 reps | @8–9 |
| 4 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8–8.5 |
| 5 | Standing Calf Raise | 3 | 15–20 reps | @8.5 |
| Superset | ||||
| 6A | Trap Bar Power Shrug | 4 | 10 reps | @9 |
| 6B | Neck Curl | 4 | 15–20 reps | @8 |
| 6C | Neck Extension | 4 | 15–20 reps | @8 |
| 7 | Deficit Push Up | 5 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 4 | 6–8 reps | @8–9 |
| 2 | Chin-Up (Weighted) | 5 | 6–8 reps | @8.5 |
| 3 | Deadlift (Barbell) | 3 | 6–8 reps | @9 |
| 4 | Dragon Fly | 3 | 1 min | @8 |
| 5 | Standing Calf Raise | 3 | 15–20 reps | @8.5 |
| Superset | ||||
| 6A | Trap Bar Power Shrug | 4 | 10 reps | @9 |
| 6B | Neck Curl | 4 | 15–20 reps | @8 |
| 6C | Neck Extension | 4 | 15–20 reps | @8 |
| 7 | Deficit Push Up | 5 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 5 | 6–8 reps | @8.5 |
| 2 | Long Pause Bench Press | 5 | 6–8 reps | @8.5 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8.5 |
| 4 | Seated Military Press (Barbell) | 3 | 8–10 reps | @9.5 |
| Superset | ||||
| 5A | Cable Pronations | 4 | 15–20 reps | @8.5 |
| 5B | Wrist Curls | 4 | 15–20 reps | @8.5 |
| 6 | Deficit Push Up | 5 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 5 | 6–8 reps | @8.5 |
| 2 | Incline Bench Press (Barbell) | 5 | 6–8 reps | @8.5 |
| 3 | Bench Press (Dumbbell) | 3 | 8–12 reps | @8.5 |
| 4 | Seated Military Press (Barbell) | 3 | 10–12 reps | @9.5 |
| Superset | ||||
| 5A | Cable Pronations | 4 | 15–20 reps | @8.5 |
| 5B | Wrist Curls | 4 | 15–20 reps | @8.5 |
| 6 | Deficit Push Up | 5 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Alternating Dumbbell Curl | 3 | 10–12 reps | @8–9 |
| 1B | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @8–9 |
| Superset | ||||
| 2A | Incline Curl (Dumbbell) | 2 | 10–12 reps | @8–9 |
| 2B | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @8–9 |
| Superset | ||||
| 3A | Pinwheel Curl | 2 | 10–12 reps | @8–9 |
| 3B | Skull Crusher (Barbell) | 2 | 12–15 reps | @8–9 |
| Superset | ||||
| 4A | Lu Raise | 3 | 12–15 reps | @8.5 |
| 4B | Shrug (Trap Bar) | 3 | 10–12 reps | @8–9 |
| Superset | ||||
| 5A | Pullover (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 5B | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps | @8–9 |
| 6 | Deficit Push Up | 5 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Reverse Bicep Curl (EZ Bar) | 3 | 8–12 reps | @8–9 |
| 1B | JM Press | 1 | 10–12 reps | @8–9 |
| Superset | ||||
| 2A | Preacher Hammer Curl | 2 | 12–15 reps | @8–9 |
| 2B | French Press | 2 | 12–15 reps | @8–9 |
| Superset | ||||
| 3A | Face Pull | 3 | 10–12 reps | @8–9 |
| 3B | One Arm Lateral Raise (Cable) | 3 | 12–15 reps | @8–9 |
| Superset | ||||
| 4A | Cable Pronations | 4 | 15–20 reps | @8.5 |
| 4B | Wrist Curls | 4 | 15–20 reps | @8.5 |
| Superset | ||||
| 5A | Pullover (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 5B | Bicep Curl (Barbell) | 3 | 7–9 reps | @8–9 |
| 6 | Deficit Push Up | 5 | 15 reps | @9 |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dante0 Streetbuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 11 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 160 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Dante0 Streetbuilding is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dante0 Streetbuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
