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Streetlifting Monster (Novice-Beginner Level)

by xnrx
53 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, 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!
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4.8 Stars with 10, 000+ Ratings
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
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-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
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8
Bicep Curl (Barbell)
3 Sets
8-12 Reps
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