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Streetlifting Monster (Novice-Beginner Level)
by xnrx
25 athletes joined
Program Description
Build strength and size with weighted bodyweight movements
Program Overview
Level
Beginner, Novice
Goal
Bodyweight Fitness
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 24, 2024 10:59
Last Edited
Jun 21, 2024 04:30
down_app
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-Up
3 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
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-Up
3 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
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-Up
3 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
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
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-Up
3 Sets
AMRAP
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-Up
3 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
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-Up
3 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
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-Up
3 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
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-Up
3 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
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-Up
3 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
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-Up
3 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
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-Up
3 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
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-Up
3 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