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Streetlifting (inspired by King of weighted)
by Tim J.
5 athletes joined
Program Description
Develop 1rm strength in weighted pull up, dip, muscle up and squat.
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 01, 2024 07:51
Last Edited
Jun 10, 2024 01:51
down_app
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
2 Sets
5 Reps
8 Reps
@6-7
@6-7
2
Chin-Up (Weighted)
3 Sets
8 Reps
@6-7
3
Military Press (Barbell)
2 Sets
8-10 Reps
@7
4
Bench Press (Barbell)
2 Sets
10-15 Reps
@7
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
8 Reps
@6-7
@6-7
2
Dip (Weighted)
3 Sets
8 Reps
@6-7
3
Chin-Up (Weighted)
2 Sets
8 Reps
@7
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@9
Day 4
1
Muscle Up (Weighted)
2 Sets
2 Reps
@6-7
2
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
@7
4
Dip (Weighted)
2 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
8 Reps
@6-7
@6-7
2
Muscle Up (Weighted)
3 Sets
2 Reps
@6
3
Pull-Up (Weighted)
3 Sets
5 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7
Day 1
1
Dip (Weighted)
1 Set
3 Sets
5 Reps
8 Reps
@7
@7
2
Chin-Up (Weighted)
4 Sets
7 Reps
@6-7
3
Military Press (Barbell)
3 Sets
8-10 Reps
@8
4
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
5 Reps
8 Reps
@7
@7
2
Dip (Weighted)
4 Sets
7 Reps
@6-7
3
Chin-Up (Weighted)
2 Sets
8 Reps
@7.5
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@8
2
Muscle Up (Weighted)
3 Sets
2 Reps
@7
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
5 Reps
8 Reps
@7
@7
2
Muscle Up (Weighted)
4 Sets
2 Reps
@6
3
Pull-Up (Weighted)
3 Sets
5 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
5 Reps
8 Reps
@8
@8
2
Dip (Weighted)
4 Sets
8 Reps
@7
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@8
Day 1
1
Dip (Weighted)
1 Set
3 Sets
5 Reps
8 Reps
@8
@8
2
Chin-Up (Weighted)
4 Sets
8 Reps
@7
3
Military Press (Barbell)
3 Sets
10 Reps
@8
4
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 4
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@8
2
Muscle Up (Weighted)
3 Sets
2 Reps
@8
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
@8.5
4
Dip (Weighted)
2 Sets
8 Reps
@8.5
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
5 Reps
8 Reps
@8
@8
2
Muscle Up (Weighted)
5 Sets
2 Reps
@6
3
Pull-Up (Weighted)
3 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Dip (Weighted)
1 Set
3 Sets
5 Reps
8 Reps
@9.5
@9.5
2
Chin-Up (Weighted)
4 Sets
7 Reps
@7
3
Military Press (Barbell)
3 Sets
10 Reps
@8
4
Bench Press (Barbell)
3 Sets
10-15 Reps
@9
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
5 Reps
8 Reps
@9.5
@9.5
2
Dip (Weighted)
4 Sets
7 Reps
@7
3
Chin-Up (Weighted)
2 Sets
8 Reps
@8
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@7
Day 4
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@9
2
Muscle Up (Weighted)
3 Sets
2 Reps
@9
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
@9
4
Dip (Weighted)
2 Sets
8 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
5 Reps
8 Reps
@9
@9
2
Muscle Up (Weighted)
6 Sets
2 Reps
@6
3
Pull-Up (Weighted)
3 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Dip (Weighted)
1 Set
2 Sets
3 Reps
6 Reps
@6-7
@6-7
2
Chin-Up (Weighted)
3 Sets
7 Reps
@6-7
3
Military Press (Barbell)
2 Sets
8-10 Reps
@7
4
Bench Press (Barbell)
2 Sets
10-15 Reps
@7
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
2 Sets
3 Reps
6 Reps
@6-7
@6-7
2
Dip (Weighted)
3 Sets
7 Reps
@6-7
3
Chin-Up (Weighted)
2 Sets
6 Reps
@7
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
2 Sets
8 Reps
@7
2
Muscle Up (Weighted)
3 Sets
2 Reps
@6-7
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@7
4
Dip (Weighted)
2 Sets
6 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
6 Reps
@6-7
@6-7
2
Muscle Up (Weighted)
3 Sets
3 Reps
@6
3
Pull-Up (Weighted)
3 Sets
5 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
3 Reps
6 Reps
@7
@7
2
Dip (Weighted)
4 Sets
6 Reps
@6-7
3
Chin-Up (Weighted)
2 Sets
6 Reps
@7.5
4
Single Arm High Row (Cable)
2 Sets
10 Reps
@9
Day 1
1
Dip (Weighted)
1 Set
3 Sets
3 Reps
6 Reps
@7
@7
2
Chin-Up (Weighted)
4 Sets
6 Reps
@6-7
3
Military Press (Barbell)
3 Sets
8 Reps
@8
4
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 4
1
High Bar Squat (Barbell)
2 Sets
8 Reps
@8
2
Muscle Up (Weighted)
4 Sets
2 Reps
@7
3
Pull-Up (Weighted)
2 Sets
6-8 Reps
@8
4
Dip (Weighted)
2 Sets
6 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
3 Reps
6 Reps
@7
@7
2
Muscle Up (Weighted)
4 Sets
3 Reps
@6
3
Pull-Up (Weighted)
3 Sets
6 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
3 Reps
6 Reps
@8
@8
2
Dip (Weighted)
4 Sets
7 Reps
@7
3
Chin-Up (Weighted)
2 Sets
6 Reps
@8
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@8
Day 1
1
Dip (Weighted)
1 Set
3 Sets
3 Reps
6 Reps
@8
@8
2
Chin-Up (Weighted)
4 Sets
7 Reps
@7
3
Military Press (Barbell)
3 Sets
8 Reps
@8
4
Bench Press (Barbell)
3 Sets
10-15 Reps
@8
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 4
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@8
2
Muscle Up (Weighted)
4 Sets
2 Reps
@8
3
Pull-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@8.5
4
Dip (Weighted)
2 Sets
6 Reps
@8.5
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
3 Reps
6 Reps
@8
@8
2
Muscle Up (Weighted)
5 Sets
3 Reps
@6
3
Pull-Up (Weighted)
3 Sets
6 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Dip (Weighted)
1 Set
3 Sets
3 Reps
6 Reps
@9.5
@9.5
2
Chin-Up (Weighted)
4 Sets
6 Reps
@7
3
Military Press (Barbell)
3 Sets
8 Reps
@8
4
Bench Press (Barbell)
3 Sets
10-15 Reps
@9
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
3 Reps
6 Reps
@9.5
@9.5
2
Dip (Weighted)
4 Sets
6 Reps
@7
3
Chin-Up (Weighted)
2 Sets
6 Reps
@9
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@7
Day 4
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@9
2
Muscle Up (Weighted)
4 Sets
2 Reps
@9
3
Pull-Up (Weighted)
2 Sets
8 Reps
@9
4
Dip (Weighted)
2 Sets
6 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
3 Reps
6 Reps
@9
@9
2
Muscle Up (Weighted)
6 Sets
3 Reps
@6
3
Pull-Up (Weighted)
3 Sets
6 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Dip (Weighted)
1 Set
2 Sets
1 Reps
3 Reps
@6-7
@6-7
2
Chin-Up (Weighted)
3 Sets
6 Reps
@6-7
3
Military Press (Barbell)
2 Sets
6 Reps
@7
4
Bench Press (Barbell)
2 Sets
8 Reps
@7
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
2 Sets
1 Reps
3 Reps
@6-7
@6-7
2
Dip (Weighted)
3 Sets
6 Reps
@6-7
3
Chin-Up (Weighted)
2 Sets
4 Reps
@7
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@9
Day 4
1
High Bar Squat (Barbell)
2 Sets
8 Reps
@7
2
Muscle Up (Weighted)
4 Sets
2 Reps
@6-7
3
Pull-Up (Weighted)
4 Sets
8 Reps
@7
4
Dip (Weighted)
2 Sets
4 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
1 Reps
3 Reps
@6-7
@6-7
2
Muscle Up (Weighted)
4 Sets
2 Reps
@6
3
Pull-Up (Weighted)
3 Sets
3 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@7
@7
2
Dip (Weighted)
4 Sets
5 Reps
@6-7
3
Chin-Up (Weighted)
2 Sets
4 Reps
@7.5
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@9
Day 1
1
Dip (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@7
@7
2
Chin-Up (Weighted)
3 Sets
1 Set
5 Reps
56 Reps
@6-7
@6-7
3
Military Press (Barbell)
3 Sets
6 Reps
@8
4
Bench Press (Barbell)
3 Sets
8 Reps
@8
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 4
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Muscle Up (Weighted)
3 Sets
2 Sets
1 Reps
3 Reps
@7
@7
3
Pull-Up (Weighted)
5 Sets
7 Reps
@8
4
Dip (Weighted)
3 Sets
4 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
3 Reps
@7
@7
2
Muscle Up (Weighted)
5 Sets
2 Reps
@7
3
Pull-Up (Weighted)
3 Sets
4 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Dip (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@8
@8
2
Chin-Up (Weighted)
4 Sets
6 Reps
@7
3
Military Press (Barbell)
3 Sets
6 Reps
@8
4
Bench Press (Barbell)
3 Sets
8 Reps
@8
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@8
@8
2
Dip (Weighted)
4 Sets
6 Reps
@7
3
Chin-Up (Weighted)
2 Sets
4 Reps
@8
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@8
2
Muscle Up (Weighted)
3 Sets
2 Sets
1 Reps
3 Reps
@8
@8
3
Pull-Up (Weighted)
5 Sets
6 Reps
@8
4
Dip (Weighted)
3 Sets
4 Reps
@8.5
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
3 Reps
@8
@8
2
Muscle Up (Weighted)
5 Sets
2 Reps
@8
3
Pull-Up (Weighted)
3 Sets
4 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Dip (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@9.5
@9.5
2
Chin-Up (Weighted)
4 Sets
5 Reps
@7
3
Military Press (Barbell)
3 Sets
6 Reps
@8
4
Bench Press (Barbell)
3 Sets
8 Reps
@9
5
Lying Side Lateral Raise
2 Sets
AMRAP
80%
Day 3
1
Chin-Up (Weighted)
1 Set
3 Sets
1 Reps
3 Reps
@9.5
@9.5
2
Dip (Weighted)
4 Sets
5 Reps
@7
3
Chin-Up (Weighted)
2 Sets
4 Reps
@8
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@7
Day 4
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@9
2
Muscle Up (Weighted)
3 Sets
2 Sets
1 Reps
3 Reps
@9-10
@9-10
3
Pull-Up (Weighted)
5 Sets
5 Reps
@8
4
Dip (Weighted)
3 Sets
4 Reps
@9-10
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
80%
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
3 Reps
@9
@9
2
Muscle Up (Weighted)
5 Sets
2 Reps
@9
3
Pull-Up (Weighted)
3 Sets
4 Reps
@8.5
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@9