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Street Lifting Program (Block 1 of 4)

by Viktor B.

Program Description

Micha Schulz Free Street Lifting Program 2024 https://www.youtube.com/watch?v=q9wCu8CnerE

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 26, 2025 05:56
  • Last Edited
    Oct 26, 2025 10:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Hamstrings
13.9%
Chest
10.2%
Front Delts
9.7%
Middle Delts
8.7%
Lats
8.6%
Upper Back
7.6%
Biceps
6.3%
Glutes
6.1%
Quadriceps
5.7%
Abs
3.4%
Lower Back
2.9%
Adductors
1%
Forearms
0.7%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Paused Pull-Up (Weighted)
3
8 reps
RPE 7
3
Legs Up Bench Press (Barbell)
2
8-10 reps
RPE 7
4A
Incline Chest Press (Machine)
2
10-15 reps
-
4B
Standing Lateral Raise (Machine)
2
8-15 reps
-
5A
Seated Tricep Extension (Machine)
2
8-12 reps
-
5B
Seated Preacher Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 7
RPE 7
2
Paused Pull-Up (Weighted)
4
7 reps
RPE 7
3
Legs Up Bench Press (Barbell)
3
8-10 reps
RPE 7
4A
Incline Chest Press (Machine)
3
10-15 reps
-
4B
Standing Lateral Raise (Machine)
3
8-15 reps
-
5A
Seated Tricep Extension (Machine)
3
8-12 reps
-
5B
Seated Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 8
RPE 8
2
Paused Pull-Up (Weighted)
4
8 reps
RPE 7
3
Legs Up Bench Press (Barbell)
3
8-10 reps
RPE 7
4A
Incline Chest Press (Machine)
3
10-15 reps
-
4B
Standing Lateral Raise (Machine)
3
8-15 reps
-
5A
Seated Tricep Extension (Machine)
3
8-12 reps
-
5B
Seated Preacher Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 10
2
Paused Pull-Up (Weighted)
4
7 reps
RPE 7
3
Legs Up Bench Press (Barbell)
3
8-10 reps
RPE 7
4A
Incline Chest Press (Machine)
3
10-15 reps
-
4B
Standing Lateral Raise (Machine)
3
8-15 reps
-
5A
Seated Tricep Extension (Machine)
3
8-12 reps
-
5B
Seated Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Muscle Up (EMOM)
3
2-3 reps
-
3
Split Squat Machine
2
8-10 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
-
5
Lying Leg Curl
2
8-15 reps
-
6
Behind the Back Cable Forearm Wrist Curl
2
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
8 reps
RPE 7
RPE 7
2
Muscle Up (EMOM)
4
2-3 reps
-
3
Split Squat Machine
3
8-10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
6
Behind the Back Cable Forearm Wrist Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
8 reps
RPE 8
RPE 8
2
Muscle Up (EMOM)
5
2-3 reps
-
3
Split Squat Machine
3
8-10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
6
Behind the Back Cable Forearm Wrist Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
8 reps
RPE 9
RPE 9
2
Muscle Up (EMOM)
6
2-3 reps
-
3
Split Squat Machine
3
8-10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
6
Behind the Back Cable Forearm Wrist Curl
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Paused Dips (Weighted)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
2
8-10 reps
RPE 7
4
Standing Chest Supported Row
2
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
15-20 reps
-
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
5 reps
8 reps
RPE 7
RPE 7
2
Paused Dips (Weighted)
4
7 reps
RPE 7
3
Chin-Up (Weighted)
3
8-10 reps
RPE 7
4
Standing Chest Supported Row
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
3
15-20 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
5 reps
8 reps
RPE 8
RPE 8
2
Paused Dips (Weighted)
4
8 reps
RPE 7
3
Chin-Up (Weighted)
3
8-10 reps
RPE 7
4
Standing Chest Supported Row
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
3
15-20 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
5 reps
8 reps
RPE 10
RPE 10
2
Paused Dips (Weighted)
4
7 reps
RPE 7
3
Chin-Up (Weighted)
3
8-10 reps
RPE 7
4
Standing Chest Supported Row
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
3
15-20 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
2
2 reps
RPE 7
2
Paused High Bar Squat
3
8 reps
RPE 7
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Sulek Cable Wrist Curl
2
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
3
2 reps
RPE 7
2
Paused High Bar Squat
4
7 reps
RPE 7
3
Shoulder Press (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Sulek Cable Wrist Curl
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
3
2 reps
RPE 8
2
Paused High Bar Squat
4
8 reps
RPE 7
3
Shoulder Press (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Sulek Cable Wrist Curl
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
3
2 reps
RPE 9
2
Paused High Bar Squat
4
7 reps
RPE 7
3
Shoulder Press (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Sulek Cable Wrist Curl
3
15-30 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@7
@7
@7
2
Paused Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Legs Up Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
4A
Incline Chest Press (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4B
Standing Lateral Raise (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
5A
Seated Tricep Extension (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5B
Seated Preacher Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@7
@7
@7
2
Muscle Up (EMOM)
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
-
-
-
3
Split Squat Machine
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
4
Romanian Deadlift (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Lying Leg Curl
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
6
Behind the Back Cable Forearm Wrist Curl
1 Set
1 Set
15-30 Reps
15-30 Reps
-
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@7
@7
@7
2
Paused Dips (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Chin-Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
4
Standing Chest Supported Row
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 4
1
Muscle Up (Weighted)
1 Set
1 Set
2 Reps
2 Reps
@7
@7
2
Paused High Bar Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Shoulder Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
5
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Sulek Cable Wrist Curl
1 Set
1 Set
15-30 Reps
15-30 Reps
-
-