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Streetlifting: Squat Specialist

by Mecko
10 athletes joined

Program Description

This 4-week squat specialization program is designed for intermediate to advanced athletes in streetlifting aiming to improve their squat strength and overall leg development. The program focuses on high-intensity, low-rep strength work combined with hypertrophy-focused accessory exercises to enhance both raw power and muscular endurance. Each week is progressively structured to push your limits while maintaining proper recovery. The program culminates in a deload week to promote recovery and peak performance, allowing for a 1RM test at the end.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 10:18
  • Last Edited
    Jun 25, 2025 07:03

Summary

Unleash your strength with the **Streetlifting: Squat Specialist** program, a focused 5-week journey designed to elevate your squat game. Committing just 4 days a week, you'll engage in a variety of exercises including front squats, leg presses, and heavy barbell squats, all tailored to build muscle and power. This program emphasizes progressive overload and includes dynamic supersets to enhance your overall performance. Get ready to transform your lower body strength and push your limits!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
70%
2
Dip (Weighted)
2
5 reps
75%
3A
Dip (Weighted)
2
8-12 reps
60%
3B
Dragon Flag
2
6+ reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
72%
2
Dip (Weighted)
2
4 reps
78%
3A
Dip (Weighted)
2
8-12 reps
62%
3B
Dragon Flag
2
6+ reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Dip (Weighted)
2
3 reps
81%
3A
Dip (Weighted)
2
8-12 reps
65%
3B
Dragon Flag
2
6+ reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
78%
2
Dip (Weighted)
5
2 reps
85%
3
Dragon Flag
3
6+ reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
70%
2
Leg Press
3
8-12 reps
RPE 7
3
Dip (Weighted)
2
3 reps
81%
4
Pull-Up (Weighted)
2
3 reps
81%
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bayesian Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
82%
2
Pull-Up (Weighted)
2
5 reps
75%
3A
Pull-Up (Weighted)
2
8-12 reps
60%
3B
Hanging Leg Raise
2
8-15 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 9
4B
Face Pull
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
85%
2
Pull-Up (Weighted)
2
4 reps
78%
3A
Pull-Up (Weighted)
2
8-12 reps
62%
3B
Hanging Leg Raise
2
8-15 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 9
4B
Face Pull
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
87%
2
Pull-Up (Weighted)
2
3 reps
81%
3A
Pull-Up (Weighted)
2
8-12 reps
65%
3B
Hanging Leg Raise
2
8-15 reps
RPE 7
4A
Bayesian Curl
3
8-12 reps
RPE 9
4B
Face Pull
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
90%
2
Pull-Up (Weighted)
5
2 reps
85%
3
Hanging Leg Raise
3
8-15 reps
RPE 7
4A
Bayesian Curl
4
8-12 reps
RPE 9
4B
Face Pull
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat Walkout
1
0.1 mins
RPE 10
2
Squat (Barbell)
1
1 reps
RPE 10
3
Pull-Up (Weighted)
1
1 reps
RPE 10
4
Dip (Weighted)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
60%
2
Leg Press
3
8-12 reps
RPE 7
3A
Dip (Weighted)
3
8-12 reps
60%
3B
Dragon Flag
3
6+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
62%
2
Leg Press
3
8-12 reps
RPE 7
3A
Dip (Weighted)
3
8-12 reps
62%
3B
Dragon Flag
3
6+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
65%
2
Leg Press
3
8-12 reps
RPE 7
3A
Dip (Weighted)
3
8-12 reps
65%
3B
Dragon Flag
3
6+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
67%
2
Leg Press
3
8-12 reps
RPE 7
3A
Dip (Weighted)
3
8-12 reps
65%
3B
Dragon Flag
3
6+ reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Squat (Barbell)
2
2+ reps
RPE 9-10
3A
Pull-Up (Weighted)
3
8-12 reps
60%
3B
Hanging Leg Raise
3
8-15 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
82%
2
Squat (Barbell)
2
2+ reps
RPE 9-10
3A
Pull-Up (Weighted)
3
8-12 reps
60%
3B
Hanging Leg Raise
3
8-15 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Squat (Barbell)
2
2+ reps
RPE 9-10
3A
Pull-Up (Weighted)
3
8-12 reps
65%
3B
Hanging Leg Raise
3
8-15 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
87%
2
Squat (Barbell)
2
2+ reps
RPE 9-10
3A
Pull-Up (Weighted)
3
8-12 reps
65%
3B
Hanging Leg Raise
3
8-15 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 7
5
Bayesian Curl
3
8-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
5 Sets
5 Reps
70%
2
Dip (Weighted)
2 Sets
5 Reps
75%
3A
Dip (Weighted)
2 Sets
8-12 Reps
60%
3B
Dragon Flag
2 Sets
6+ Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
7 Sets
2 Reps
82%
2
Pull-Up (Weighted)
2 Sets
5 Reps
75%
3A
Pull-Up (Weighted)
2 Sets
8-12 Reps
60%
3B
Hanging Leg Raise
2 Sets
8-15 Reps
@7
4A
Bayesian Curl
3 Sets
8-12 Reps
@9
4B
Face Pull
3 Sets
8-15 Reps
@9
Day 3
1
Front Squat (Paused)
4 Sets
5 Reps
60%
2
Leg Press
3 Sets
8-12 Reps
@7
3A
Dip (Weighted)
3 Sets
8-12 Reps
60%
3B
Dragon Flag
3 Sets
6+ Reps
@9
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
2 Reps
80%
2
Squat (Barbell)
2 Sets
2+ Reps
@9-10
3A
Pull-Up (Weighted)
3 Sets
8-12 Reps
60%
3B
Hanging Leg Raise
3 Sets
8-15 Reps
@8
4
Barbell Row
3 Sets
8-12 Reps
@7
5
Bayesian Curl
3 Sets
8-12 Reps
@9