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Streetlifting explosive power strength hypertrophy

by george nazarov

Program Description

**Streetlifting Explosive Power Strength Hypertrophy** is a dynamic 10-week program designed to boost your strength, power, and muscle growth through a combination of explosive movements and hypertrophy training. With 40 sessions spread across the weeks, you'll engage in a variety of exercises including weighted pull-ups, dips, and muscle-ups, ensuring a comprehensive full-body workout. Each session is structured to challenge your limits, enhance your performance, and build a physique that stands out. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Bodyweight Fitness, Women's, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 14, 2026 07:53
  • Last Edited
    Mar 14, 2026 01:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Hamstrings
13.7%
Glutes
12.9%
Lats
8.1%
Triceps
8.1%
Chest
8.1%
Front Delts
8.1%
Biceps
4.8%
Abs
4.8%
Upper Back
4%
Adductors
4%
Lower Back
4%
Calves
3.2%
Forearms
1.6%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3 reps
RPE 8
1B
High pull Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
7-12 reps
RPE 8
3
Ring Row
3
7-12 reps
RPE 7
4
Ring Push Up
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Sissy Squat (Weighted)
3
8-15 reps
RPE 8
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Cossack Squat
3
10-20 reps
RPE 7
6
Standing Calf Raise
3
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
1-5 reps
RPE 7
2
Ring Dip
3
3-7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Ring Push Up
3
8-15 reps
RPE 7
5
Ring Row
3
8-15 reps
RPE 7
6
Skull Crusher (Bodyweight)
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-20 reps
RPE 8
2
Kettlebell Swing
3
20-30 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
4
Lunge (Kettlebell)
3
10-20 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Nordic Curl
3
10-15 reps
RPE 8
7
Standing Calf Raise
3
15-30 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1A
Pull-Up (Weighted)
3 Sets
3 Reps
@8
1B
High pull Up
3 Sets
3 Reps
@8
2
Dip (Weighted)
3 Sets
7-12 Reps
@8
3
Ring Row
3 Sets
7-12 Reps
@7
4
Ring Push Up
3 Sets
10-15 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@7
Day 3
1
Muscle Up
3 Sets
1-5 Reps
@7
2
Ring Dip
3 Sets
3-7 Reps
@8
3
Chin-Up (Weighted)
3 Sets
4-8 Reps
@8
4
Ring Push Up
3 Sets
8-15 Reps
@7
5
Ring Row
3 Sets
8-15 Reps
@7
6
Skull Crusher (Bodyweight)
3 Sets
10-20 Reps
@7
Day 2
1
Goblet Squat
3 Sets
10-20 Reps
@8
2
Kettlebell Swing
3 Sets
20-30 Reps
@7
3
Sissy Squat (Weighted)
3 Sets
8-15 Reps
@8
4
Lunge (Kettlebell)
3 Sets
10-20 Reps
@8
5
Cossack Squat
3 Sets
10-20 Reps
@7
6
Standing Calf Raise
3 Sets
15-30 Reps
@8
Day 4
1
Goblet Squat
3 Sets
10-20 Reps
@8
2
Kettlebell Swing
3 Sets
20-30 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@7
4
Lunge (Kettlebell)
3 Sets
10-20 Reps
@8
5
Good Morning
3 Sets
8-12 Reps
@7
6
Nordic Curl
3 Sets
10-15 Reps
@8
7
Standing Calf Raise
3 Sets
15-30 Reps
@8