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Streetlifting 2.0 (inspired by King of weighted)

by Tim J.
42 athletes joined

Program Description

Develop 1rm strength in weighted pull up (chin up), dip, muscle up and squat. RPE based, DUP/linear progression, 3 blocks (4 weeks per block). Calculate RIR/RPE: https://www.kingofweighted.com/calculator

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jun 02, 2024 10:44
  • Last Edited
    Sep 01, 2025 02:35

Summary

Unleash your strength with **Streetlifting 2.0**, a dynamic 12-week program designed for serious lifters looking to elevate their game. Comprising four intense training days each week, this program focuses on weighted dips, chin-ups, muscle-ups, and squats, ensuring you build explosive power and functional strength. With a blend of barbell and dumbbell exercises, you'll engage multiple muscle groups while honing your technique. Get ready to push your limits and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Lats
16.4%
Upper Back
14.2%
Triceps
12%
Biceps
8.3%
Quadriceps
7.9%
Chest
7.7%
Front Delts
7.3%
Glutes
7.3%
Hamstrings
7%
Middle Delts
4.6%
Abs
2.5%
Adductors
1.8%
Lower Back
1.8%
Forearms
0.7%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
3
8 reps
RPE 7
3
Military Press (Barbell)
2
8-10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
1
1
1
10+ reps
10+ reps
6+ reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Military Press (Barbell)
3
8-10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 8
RPE 8
2
Chin-Up (Weighted)
4
8 reps
RPE 7
3
Military Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
5 reps
8 reps
RPE 9-10
RPE 9-10
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Military Press (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3 reps
6 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
3
7 reps
RPE 7
3
Military Press (Barbell)
2
8 reps
RPE 7
4
One Arm Lateral Raise (Cable)
1
1
1
10+ reps
10+ reps
6+ reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
6 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
4
6 reps
RPE 7
3
Military Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Chin-Up (Weighted)
4
7 reps
RPE 7
3
Military Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
6 reps
RPE 9-10
RPE 9-10
2
Chin-Up (Weighted)
4
6 reps
RPE 7
3
Military Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
3 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1 reps
3 reps
RPE 7
RPE 7
2
Chin-Up (Weighted)
4
5 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Chin-Up (Weighted)
4
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1 reps
3 reps
RPE 9-10
RPE 9-10
2
Chin-Up (Weighted)
4
5 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 8
4
One Arm Lateral Raise (Cable)
1
1
1
10 reps
10 reps
6 reps
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 6
2
Squat (Low Bar)
1
2
5 reps
8 reps
RPE 7
RPE 7
3
Muscle Up (Weighted)
3
2 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 7
2
Squat (Low Bar)
1
3
5 reps
8 reps
RPE 7
RPE 7
3
Muscle Up (Weighted)
4
2 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 7
2
Squat (Low Bar)
1
3
5 reps
8 reps
RPE 8
RPE 8
3
Muscle Up (Weighted)
5
2 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 8
2
Squat (Low Bar)
1
3
5 reps
8 reps
RPE 9
RPE 9
3
Muscle Up (Weighted)
6
2 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 6
2
Squat (Low Bar)
1
2
3 reps
6 reps
RPE 7
RPE 7
3
Muscle Up (Weighted)
3
3 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 7
2
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 7
RPE 7
3
Muscle Up (Weighted)
4
3 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 7
2
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 8
RPE 8
3
Muscle Up (Weighted)
5
3 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 8
2
Squat (Low Bar)
1
3
3 reps
6 reps
RPE 9
RPE 9
3
Muscle Up (Weighted)
6
3 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 6
2
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 7
RPE 7
3
Muscle Up (Weighted)
4
2 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 7
2
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 7
RPE 7
3
Muscle Up (Weighted)
5
2 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 7
2
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Muscle Up (Weighted)
5
2 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 8
2
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 9
RPE 9
3
Muscle Up (Weighted)
5
2 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Dip (Weighted)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
2
3 reps
RPE 7
4
Bench Press (Barbell)
2
8 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
5 reps
8 reps
RPE 7
RPE 7
2
Dip (Weighted)
4
7 reps
RPE 7
3
Chin-Up (Weighted)
2
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
5 reps
8 reps
RPE 8
RPE 8
2
Dip (Weighted)
4
8 reps
RPE 7
3
Chin-Up (Weighted)
2
5 reps
RPE 8
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
5 reps
8 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
4
7 reps
RPE 7
3
Chin-Up (Weighted)
2
5 reps
RPE 9
4
Bench Press (Barbell)
2
8 reps
RPE 9
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3 reps
6 reps
RPE 6-7
RPE 6-7
2
Dip (Weighted)
3
7 reps
RPE 6-7
3
Chin-Up (Weighted)
2
3 reps
RPE 7
4
Bench Press (Barbell)
2
5 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
3 reps
6 reps
RPE 7
RPE 7
2
Dip (Weighted)
4
6 reps
RPE 6-7
3
Chin-Up (Weighted)
3
3 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Dip (Weighted)
4
7 reps
RPE 7
3
Chin-Up (Weighted)
3
3 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Lat Pulldown (Single Arm)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
3 reps
6 reps
RPE 9-10
RPE 9-10
2
Dip (Weighted)
4
6 reps
RPE 7
3
Chin-Up (Weighted)
3
3 reps
RPE 9
4
Bench Press (Barbell)
2
5 reps
RPE 9
5
Lat Pulldown (Single Arm)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
1 reps
3 reps
RPE 7
RPE 7
2
Dip (Weighted)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
1 reps
RPE 7
4
Bench Press (Barbell)
2
3 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
1 reps
3 reps
RPE 7
RPE 7
2
Dip (Weighted)
4
5 reps
RPE 7
3
Chin-Up (Weighted)
3
1 reps
RPE 8
4
Bench Press (Barbell)
3
3 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Dip (Weighted)
4
6 reps
RPE 7
3
Chin-Up (Weighted)
4
1 reps
RPE 8
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
1 reps
3 reps
RPE 9-10
RPE 9-10
2
Dip (Weighted)
4
5 reps
RPE 7
3
Chin-Up (Weighted)
5
1 reps
RPE 8
4
Bench Press (Barbell)
2
3 reps
RPE 9
5
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up (Weighted)
2
2 reps
RPE 7
2
High Bar Squat (Barbell)
2
10 reps
RPE 7
3
Pull-Up (Weighted)
2
8 reps
RPE 7
4
Dip (Weighted)
2
5 reps
RPE 7
5
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Muscle Up (Weighted)
3
2 reps
RPE 7
3
Pull-Up (Weighted)
3
8 reps
RPE 7
4
Dip (Weighted)
2
5 reps
RPE 8
5
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8
2
Muscle Up (Weighted)
3
2 reps
RPE 8
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Dip (Weighted)
3
5 reps
RPE 8
5
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 9
2
Muscle Up (Weighted)
3
2 reps
RPE 9
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Dip (Weighted)
3
5 reps
RPE 9
5
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 7
2
Muscle Up (Weighted)
3
2 reps
RPE 6-7
3
Pull-Up (Weighted)
2
6 reps
RPE 7
4
Dip (Weighted)
2
3 reps
RPE 7
5
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
RPE 8
2
Muscle Up (Weighted)
4
2 reps
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 7
4
Dip (Weighted)
2
3 reps
RPE 8
5
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 8
2
Muscle Up (Weighted)
4
2 reps
RPE 8
3
Pull-Up (Weighted)
1
2
6 reps
6 reps
RPE 8
RPE 8
4
Dip (Weighted)
3
3 reps
RPE 8
5
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 9
2
Muscle Up (Weighted)
4
2 reps
RPE 9
3
Pull-Up (Weighted)
3
6 reps
RPE 9
4
Dip (Weighted)
3
3 reps
RPE 9
5
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
RPE 7
2
Muscle Up (Weighted)
4
2 reps
RPE 7
3
Pull-Up (Weighted)
2
4 reps
RPE 7
4
Dip (Weighted)
2
1 reps
RPE 7
5
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Muscle Up (Weighted)
3
2
1 reps
3 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
4 reps
RPE 7
4
Dip (Weighted)
3
1 reps
RPE 7
5
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 8
2
Muscle Up (Weighted)
3
2
1 reps
3 reps
RPE 8
RPE 8
3
Pull-Up (Weighted)
3
4 reps
RPE 8
4
Dip (Weighted)
4
1 reps
RPE 8
5
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 9
2
Muscle Up (Weighted)
3
2
1 reps
3 reps
RPE 9-10
RPE 9-10
3
Pull-Up (Weighted)
3
4 reps
RPE 9
4
Dip (Weighted)
4
1 reps
RPE 9
5
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Chin-Up (Weighted)
3 Sets
8 Reps
@7
3
Military Press (Barbell)
2 Sets
8-10 Reps
@7
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10+ Reps
10+ Reps
6+ Reps
@9
@10
@10
5
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
Day 2
1
Pull-Up (Weighted)
3 Sets
3 Reps
@6
2
Squat (Low Bar)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
3
Muscle Up (Weighted)
3 Sets
2 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7
Day 3
1
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Dip (Weighted)
3 Sets
8 Reps
@7
3
Chin-Up (Weighted)
2 Sets
3 Reps
@7
4
Bench Press (Barbell)
2 Sets
8 Reps
@7
5
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@9
Day 4
1
Muscle Up (Weighted)
2 Sets
2 Reps
@7
2
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
3
Pull-Up (Weighted)
2 Sets
8 Reps
@7
4
Dip (Weighted)
2 Sets
5 Reps
@7
5
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10