Program Description
Build strength and size with weighted bodyweight movements
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 24, 2024 10:59
- Last EditedJun 21, 2025 06:27

Summary
Unleash your inner strength with the **Streetlifting Monster** program, designed specifically for novice to beginner lifters. Over 12 weeks, you'll engage in three focused training sessions per week, incorporating essential exercises like weighted pull-ups, dips, and barbell squats to build muscle and enhance your overall fitness. This program not only targets major muscle groups but also emphasizes progressive overload, ensuring you consistently challenge yourself and see results. Get ready to transform your physique and elevate your lifting game!
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
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Pull-Up (Weighted)
1
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Dip (Weighted)
1
5-8 reps
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
5-8 reps
-
7
Pullover (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Barbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)2 Sets
5 Reps
-
2
Pull-Up (Weighted)1 Set
5-8 Reps
-
3
Dip (Weighted)2 Sets
5 Reps
-
4
Dip (Weighted)1 Set
5-8 Reps
-
5
Squat (Barbell)2 Sets
5 Reps
-
6
Squat (Barbell)1 Set
5-8 Reps
-
7
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
-
8
Wide Grip Pull-Up3 Sets
AMRAP
-
Day 2
1
Pull-Up (Weighted)2 Sets
5 Reps
-
2
Pull-Up (Weighted)1 Set
5-8 Reps
-
3
Dip (Weighted)2 Sets
5 Reps
-
4
Dip (Weighted)1 Set
5-8 Reps
-
5
Squat (Barbell)2 Sets
5 Reps
-
6
Squat (Barbell)1 Set
5-8 Reps
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Weighted)2 Sets
5 Reps
-
2
Pull-Up (Weighted)1 Set
5-8 Reps
-
3
Dip (Weighted)2 Sets
5 Reps
-
4
Dip (Weighted)1 Set
5-8 Reps
-
5
Squat (Barbell)2 Sets
5 Reps
-
6
Squat (Barbell)1 Set
5-8 Reps
-
7
Pullover (Dumbbell)3 Sets
8-12 Reps
-
8
Bicep Curl (Barbell)3 Sets
8-12 Reps
-