MONKEY MAN - Street lifter program

Program Description

This program's made to increase strength in the Squat, Chin up/Pull up, and Dip with enough body building work to facilitate a well rounded look. Basically a Streetlifting program without the muscle up. Monkey Man consist of a 4 day upper lower split along with an optional pump day to pull up any weak links. This is split into 2 distinct phases. I recommend this program be run in a slight caloric surplus thought but a cut can be run in the last 4 weeks to maximize strength to weight ratios on the Body weight movements. The first 4 week is focused on increasing muscle mass and getting good practice with relatively tough weights on the "competition" movements. The last 4 weeks are still ganna grow you but the volume gets lower and the RPE gets higher. This should allow for a minor PRs after running the program once and should be a sustainable way to program for many months. On the Pump day, feel free to chance the movements as you see fit, this is to shore up personal weaknesses. I recommend traditional fluffy bodybuilding work that wont interfere with the main movements of the program. I also highly recommend 2-4 sessions of steady state cardio a week for general health benefits and to have a nice aerobic base to get thru the sessions quickly. *NOTE- The Pull up and Squat get maxed out at the end of the 8 weeks but the Dips are pushed for a 3RM. This is targeted at people new to heavy weighted dips. Technique breakdown is very likely occur and relatively dangerous without proper practice. If you are running this for a second time or have experience with dips feel free to try for a 1RM.

Program Overview

Summary