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ZEND's streetlifting (no BS)

by Mul7elwa E.
7 athletes joined

Program Description

training heavy at sub maximal loads linear progression get better at mvt pattern if you find yourself hitting failure often lower the 1rm

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 23, 2024 05:21
  • Last Edited
    Jun 18, 2025 10:32

Summary

Unleash your strength with ZEND's Streetlifting (No BS), a no-nonsense 5-week program designed for serious lifters. With three intense sessions each week, you'll focus on essential compound movements like weighted chin-ups, dips, and squats to build muscle and power. This program emphasizes progressive overload, ensuring you push your limits while targeting key muscle groups effectively. Get ready to transform your physique and elevate your performance in just over a month!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
2 reps
80%
2
Dip (Weighted)
3
2 reps
80%
3
Squat (Barbell)
2
5 reps
70%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
2 reps
80%
80%
2
Dip (Weighted)
1
2
3 reps
2 reps
80%
80%
3
Squat (Barbell)
2
5 reps
72%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
3 reps
2 reps
80%
80%
2
Dip (Weighted)
2
1
3 reps
2 reps
80%
80%
3
Squat (Barbell)
2
5 reps
74%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
80%
2
Dip (Weighted)
3
3 reps
80%
3
Squat (Barbell)
2
5 reps
76%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2 reps
100%
2
Dip (Weighted)
1
2 reps
100%
3
Squat (Barbell)
1
2 reps
100%
4
Shoulder Press (Machine)
1
5-7 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
5-7 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
1
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
10 reps
60%
2
Chin-Up (Weighted)
1
10 reps
60%
3
Squat (Barbell)
1
10 reps
60%
4
Rear Delt Fly (Machine)
1
5-7 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
5-7 reps
RPE 8.5
6
Leg Curl
1
5-7 reps
RPE 8.5
7
Hyperextension
1
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
9 reps
60%
2
Chin-Up (Weighted)
1
9 reps
60%
3
Squat (Barbell)
1
9 reps
60%
4
Rear Delt Fly (Machine)
1
5-7 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
5-7 reps
RPE 8.5
6
Leg Curl
1
5-7 reps
RPE 8.5
7
Hyperextension
1
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
8 reps
60%
2
Chin-Up (Weighted)
1
8 reps
60%
3
Squat (Barbell)
1
8 reps
60%
4
Rear Delt Fly (Machine)
1
5-7 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
5-7 reps
RPE 8.5
6
Leg Curl
1
5-7 reps
RPE 8.5
7
Hyperextension
1
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
7 reps
60%
2
Chin-Up (Weighted)
1
7 reps
60%
3
Squat (Barbell)
1
7 reps
60%
4
Rear Delt Fly (Machine)
1
5-7 reps
RPE 8.5
5
Chest Supported Row (Machine)
1
5-7 reps
RPE 8.5
6
Leg Curl
1
5-7 reps
RPE 8.5
7
Hyperextension
1
5-7 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4 reps
70%
2
Chin-Up (Weighted)
2
4 reps
70%
3
Squat (Barbell)
2
4 reps
75%
4
Shoulder Press (Machine)
1
5-7 reps
-
5
Bicep Curl (EZ Bar)
1
5-7 reps
-
6
Single Arm Pushdown
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5 reps
4 reps
70%
70%
2
Chin-Up (Weighted)
1
1
5 reps
4 reps
70%
70%
3
Squat (Barbell)
1
1
5 reps
4 reps
75%
75%
4
Shoulder Press (Machine)
1
5-7 reps
-
5
Bicep Curl (EZ Bar)
1
5-7 reps
-
6
Single Arm Pushdown
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
70%
2
Chin-Up (Weighted)
2
5 reps
70%
3
Squat (Barbell)
2
5 reps
75%
4
Shoulder Press (Machine)
1
5-7 reps
-
5
Bicep Curl (EZ Bar)
1
5-7 reps
-
6
Single Arm Pushdown
1
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4 reps
74%
2
Chin-Up (Weighted)
2
4 reps
74%
3
Squat (Barbell)
2
4 reps
78%
4
Shoulder Press (Machine)
1
5-7 reps
-
5
Bicep Curl (EZ Bar)
1
5-7 reps
-
6
Single Arm Pushdown
1
5-7 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
2 Reps
80%
2
Dip (Weighted)
3 Sets
2 Reps
80%
3
Squat (Barbell)
2 Sets
5 Reps
70%
4
Shoulder Press (Machine)
1 Set
5-7 Reps
@8.5
5
Bicep Curl (EZ Bar)
1 Set
5-7 Reps
@8.5
6
Single Arm Tricep Extension (Cable)
1 Set
5-7 Reps
@8.5
Day 2
1
Dip (Weighted)
1 Set
10 Reps
60%
2
Chin-Up (Weighted)
1 Set
10 Reps
60%
3
Squat (Barbell)
1 Set
10 Reps
60%
4
Rear Delt Fly (Machine)
1 Set
5-7 Reps
@8.5
5
Chest Supported Row (Machine)
1 Set
5-7 Reps
@8.5
6
Leg Curl
1 Set
5-7 Reps
@8.5
7
Hyperextension
1 Set
5-7 Reps
@8.5
Day 3
1
Dip (Weighted)
2 Sets
4 Reps
70%
2
Chin-Up (Weighted)
2 Sets
4 Reps
70%
3
Squat (Barbell)
2 Sets
4 Reps
75%
4
Shoulder Press (Machine)
1 Set
5-7 Reps
-
5
Bicep Curl (EZ Bar)
1 Set
5-7 Reps
-
6
Single Arm Pushdown
1 Set
5-7 Reps
-