Program Description
In this program we are doing 3-4 sets and 5-8 reps in dips, pull up or if you choose chin ups then chin ups and squat. The weight progression: You add weight every workout based on the number of reps in your last set: 8 reps => +5kg/10lbs 7 reps => +2.5kg/5lbs 6 reps => +1.25kg/ 5 reps => +0.5kg/1lbs (This is from ”Weighted Calisthenics Routine For Beginners (Simple and Brutally Effective)”, Youtube video by Mathew Zlat.) I recommend to keep ATLEAST 2 days between dip/pull days or more if needed and keep in mind that you don’t have to fit all the workouts in one week you can for example do this cycle in 8 or 9 days. Remove accesoriess exercises if you don’t recover.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerlifting, Athletics, Powerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout30 minutes
- CreatedFeb 23, 2025 09:24
- Last EditedJul 15, 2025 04:57
Summary
Unleash your potential with the **Streetlifting Zlat Style** program, a comprehensive 16-week journey designed for those ready to elevate their strength training. Committing to five days a week, you'll engage in a mix of weighted dips, chin-ups, and targeted arm exercises, all tailored to build muscle and enhance your overall fitness. This program is perfect for garage gym enthusiasts looking to maximize their gains with minimal equipment. Get ready to transform your physique and push your limits!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
4
2-4 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Hanging Toes To Bar
4
10-20 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Toes To Bar
4
10-20 reps
-
2
Hanging Leg Raise
4
10-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Dip (Weighted)4 Sets
5-8 Reps
-
2
Chin-Up (Weighted)4 Sets
5-8 Reps
-
3
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)3 Sets
10-15 Reps
-
Day 3
1
Dip (Weighted)4 Sets
5-8 Reps
-
2
Chin-Up (Weighted)4 Sets
5-8 Reps
-
Day 4
1
Dip (Weighted)4 Sets
5-8 Reps
-
2
Chin-Up (Weighted)4 Sets
5-8 Reps
-
3
Chest Fly (Cable)3 Sets
10-15 Reps
-
4
Face Pull3 Sets
10-15 Reps
-
Day 5
1
Hanging Toes To Bar4 Sets
10-20 Reps
-
2
Hanging Leg Raise4 Sets
10-20 Reps
-
Day 2
1
Muscle Up4 Sets
2-4 Reps
-
2
Squat (Barbell)4 Sets
5-8 Reps
-
3
Hanging Toes To Bar4 Sets
10-20 Reps
-
4
Abs Crunch (Weighted)3 Sets
10-15 Reps
-