MONKEY MAN - Street lifter program

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. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

High Bar Squat (Barbell)

Leg Extension

Hamstring Curl

Lower 1

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Upper 1

Romanian Deadlift (Barbell)

Lower 2

Dip (Weighted)

Upper 2

Seated Shoulder Press (Dumbbell)

Pump day 

Fly Press (Dumbbell)

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