Power x Street Lifting 1.0

This program is a highly specialized 8-week peaking cycle designed to maximize both barbell strength (Squat, Bench, RDL) and weighted calisthenics (Pull-Ups, Chin-Ups, Dips). It operates on a heavy/light supplemental framework, utilizing step-loading, RPE management, and metabolic flush sets to build total work capacity without frying the central nervous system (CNS). The 8th week is entirely dedicated to hitting new 1RM PRs on main lifts.

Post-Peaking AMRAP Tests (Week 0):
After the Week 8 PRs, the program uses the supercompensation effect for ultimate endurance tests in the following week (Week 0):
- W0D1: Weighted Dips 70kg x AMRAP
- W0D3: RDL 200kg x AMRAP
- W0D5: Weighted Chin-Up 40kg x AMRAP

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Paused)

Squat (Low Bar)

Romanian Deadlift (Barbell)

Dip (Weighted)

Pec Deck (Machine)

Unilateral Cuffed Triceps Extension

Unilateral Cuffed Lateral Raise 

W1D1/Heavy Bench x Light Squat

Pull-Up (Weighted)

Chin-Up (Weighted)

Cable Upper Back Row

Rear Delt Fly (Machine)

Seated Dumbbell Curl

Unilateral Cuffed Forearm Curl

W1D2/Light Pull

Bench Press (Barbell)

Seated Leg Curl

Leg Extension

W1D3/Heavy Squat x Light Bench

W1D4/Heavy Bench x Light Squat

W1D5/Heavy Pull

W2D1/Heavy Squat x Light Bench

W2D2/Light Pull

W2D3/Heavy Bench x Light Squat

W2D4/Heavy Squat x Light Bench

W2D5/Heavy Pull

W3D1/Heavy Bench x Light Squat

W3D2/Light Pull

W3D3/Heavy Squat x Light Bench

W3D4/Heavy Bench x Light Squat

W3D5/Heavy Pull

W4D1/Heavy Squat x Light Bench

W4D2/Light Pull

W4D3/Heavy Bench x Light Squat

W4D4/Heavy Squat x Light Bench

W4D5/Heavy Pull

W5D1/Heavy Bench x Light Squat

W5D2/Light Pull

W5D3/Heavy Squat x Light Bench

W5D4/Heavy Bench x Light Squat

W5D5/Heavy Pull

W6D1/Heavy Squat x Light Bench

W6D2/Light Pull

W6D3/Heavy Bench x Light Squat

W6D4/Heavy Squat x Light Bench

W6D5/Heavy Pull

W7D1/Heavy Bench x Light Squat

W7D2/Light Pull

W7D3/Heavy Squat x Light Bench

W7D4/Heavy Bench x Light Squat

W7D5/Heavy Pull

W8D1/Heavy Squat x Light Bench

W8D2/Light Pull

W8D3/Bench PR Test Day

W8D4/Squat PR Test Day

W8D5/Pull PR Test Day

Reps Week 1

Reps Week 2

Reps Week 3

Reps Week 4

Load Week 1

Load Week 2

Load Week 3

PR Test Week

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