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Trainer Steve's Classic Streetlifting Program

by Steven M.
16 athletes joined

Program Description

This intermediate-advanced program is designed to increase your 1RM strength for the weighted dip and chinup/pullup for an upcoming "classic" formatted streetlifting meet or just to set some personal PRs. The program also offers sufficient volume to increase lower body strength and size. Each workout should take approximately 30 minutes or less to complete, so it is a great option for someone with a busy schedule. The program consists of a combination of calisthenics based exercises and free weights.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 19, 2024 06:34
  • Last Edited
    Apr 29, 2025 02:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
5 reps
90%
70%
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Skull Crusher (Bodyweight)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
65%
75%
92%
85%
2
Push Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
95%
87%
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
2
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
97%
87%
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
2
3 reps
3 reps
1 reps
1 reps
3 reps
50%
75%
85%
100%
90%
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Skull Crusher (Bodyweight)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
5 reps
90%
70%
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Skull Crusher (Bodyweight)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
1 reps
5 reps
90%
70%
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
TRX Biceps Curls
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
65%
75%
92%
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
95%
87%
2
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
2
3 reps
3 reps
1 reps
1 reps
3 reps
50%
70%
80%
97%
87%
2
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
2
3 reps
3 reps
1 reps
1 reps
3 reps
50%
75%
85%
100%
90%
2
Pull-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
TRX Biceps Curls
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
1 reps
5 reps
90%
70%
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
TRX Biceps Curls
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Pullover (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Nordic Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Nordic Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 9
2
Nordic Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Nordic Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Pullover (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
10
3 reps
65%
2A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
2B
Skull Crusher (Bodyweight)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
8
3 reps
70%
2
Seated Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
8
3 reps
75%
2
Seated Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
6
3 reps
80%
2
Seated Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
2 reps
85%
2
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
10
3 reps
65%
2A
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
2B
Skull Crusher (Bodyweight)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
10
2 reps
65%
2A
Band Face Pull
3
15 reps
RPE 9
2B
Hammer Curl
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
8
2 reps
70%
2
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
8
2 reps
75%
2
Bent Over Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
2 reps
80%
2
Bent Over Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
1 reps
85%
2
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
10
2 reps
65%
2A
Band Face Pull
3
15 reps
RPE 9
2B
Hammer Curl
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Reverse Lunge (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Dip (Weighted)
1 Set
2 Sets
1 Reps
5 Reps
90%
70%
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8
3
Skull Crusher (Bodyweight)
2 Sets
12 Reps
@9
Day 2
1
Chin-Up (Weighted)
1 Set
2 Sets
1 Reps
5 Reps
90%
70%
2
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
3
TRX Biceps Curls
2 Sets
12 Reps
@9
Day 3
1
Zercher Squat (Barbell)
3 Sets
5 Reps
@7
2
Pullover (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Dip (Weighted)
10 Sets
3 Reps
65%
2A
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@9
2B
Skull Crusher (Bodyweight)
3 Sets
12 Reps
@9
Day 5
1
Chin-Up (Weighted)
10 Sets
2 Reps
65%
2A
Band Face Pull
3 Sets
15 Reps
@9
2B
Hammer Curl
3 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Larsen Press (Barbell)
3 Sets
6 Reps
@8
3
Lunge (Dumbbell)
1 Set
20 Reps
@9