Program Description
Increase 1rm in basic exercises + focus on front lever and HSPU
Program Overview
- LevelNovice, Intermediate
- GoalBodyweight Fitness, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 16, 2025 12:04
- Last EditedSep 14, 2025 12:12
Summary
Unleash your strength with this 12-week program designed to elevate your street lifting game while mastering the front lever and handstand push-ups. Committing just four days a week, you'll engage in a balanced blend of push and pull workouts, focusing on compound movements and bodyweight exercises that challenge your muscles and improve your form. With targeted routines like weighted dips, chin-ups, and advanced tuck raises, you'll build explosive power and core stability. Transform your physique and push your limits—your journey to becoming a street lifting powerhouse starts here!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Front Delts
10.7%
Quadriceps
10.7%
Glutes
10.7%
Hamstrings
10.7%
Abs
9.8%
Upper Back
8.6%
Lats
6.3%
Chest
5.6%
Middle Delts
5%
Biceps
3.2%
Rear Delts
2.8%
Lower Back
2.8%
Adductors
2.5%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
3
5 reps
75%
2
Deficit Handstand Push Up
3
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
75%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
80%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
85%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
75%
2
Deficit Handstand Push Up
2
3-6 reps
RPE 8
3
Squat (Low Bar)
2
8-10 reps
60%
4
Pike Handstand Hold
2
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
75%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
80%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
85%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
75%
2
Deficit Handstand Push Up
3
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
75%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
60%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
80%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
85%
2
Deficit Handstand Push Up
4
3-6 reps
RPE 9
3
Squat (Low Bar)
3
8-10 reps
70%
4
Pike Handstand Hold
3
0.4-0.5 mins
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
75%
2
Front Lever Adv. Tuck Raise
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
75%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
80%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
70%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
85%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
75%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5 reps
75%
2
Front Lever Adv. Tuck Raise
2
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
7 reps
65%
4
Archer Pull Up
2
6-8 reps
RPE 8
5
Dragon Flag
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
75%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
80%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
70%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
85%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
75%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5 reps
75%
2
Front Lever Adv. Tuck Raise
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
75%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
7 reps
65%
4
Archer Pull Up
3
6-8 reps
RPE 8
5
Dragon Flag
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
80%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
70%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
5 reps
85%
2
Front Lever Adv. Tuck Raise
4
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
7 reps
75%
4
Archer Pull Up
3
6-8 reps
RPE 9
5
Dragon Flag
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4 reps
85%
2
Handstand Hold
4
0.5 mins
RPE 8
3
Squat (Low Bar)
3
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
85%
2
Handstand Hold
5
0.5 mins
RPE 8
3
Squat (Low Bar)
4
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
90%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
95%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4 reps
85%
2
Handstand Hold
2
0.5 mins
RPE 8
3
Squat (Low Bar)
2
5 reps
75%
4
Military Press (Barbell)
2
8 reps
60%
5
L-Sit Hold On Parallettes
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
85%
2
Handstand Hold
5
0.5 mins
RPE 8
3
Squat (Low Bar)
4
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
90%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
95%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4 reps
85%
2
Handstand Hold
4
0.5 mins
RPE 8
3
Squat (Low Bar)
3
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
85%
2
Handstand Hold
5
0.5 mins
RPE 8
3
Squat (Low Bar)
4
5 reps
75%
4
Military Press (Barbell)
3
8 reps
60%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
90%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4 reps
95%
2
Handstand Hold
5
0.5 mins
RPE 9
3
Squat (Low Bar)
4
5 reps
80%
4
Military Press (Barbell)
3
8 reps
70%
5
L-Sit Hold On Parallettes
3
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4 reps
85%
2
Front Lever Hold
4
0.2 mins
RPE 8
3
Deadlift (Barbell)
3
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
85%
2
Front Lever Hold
5
0.2 mins
RPE 8
3
Deadlift (Barbell)
4
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
90%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
95%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4 reps
85%
2
Front Lever Hold
2
0.2 mins
RPE 8
3
Deadlift (Barbell)
2
4 reps
80%
4
Type Writer Pull Up
2
6-8 reps
RPE 8
5
Ring Face Pull
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
85%
2
Front Lever Hold
5
0.2 mins
RPE 8
3
Deadlift (Barbell)
4
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
90%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
95%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4 reps
85%
2
Front Lever Hold
4
0.2 mins
RPE 8
3
Deadlift (Barbell)
3
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
85%
2
Front Lever Hold
5
0.2 mins
RPE 8
3
Deadlift (Barbell)
4
4 reps
80%
4
Type Writer Pull Up
3
6-8 reps
RPE 8
5
Ring Face Pull
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
90%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4 reps
95%
2
Front Lever Hold
5
0.2 mins
RPE 9
3
Deadlift (Barbell)
4
4 reps
90%
4
Type Writer Pull Up
3
6-8 reps
RPE 9
5
Ring Face Pull
3
6-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)3 Sets
5 Reps
75%
2
Deficit Handstand Push Up3 Sets
3-6 Reps
@8
3
Squat (Low Bar)3 Sets
8-10 Reps
60%
4
Pike Handstand Hold3 Sets
0.4-0.5 mins
@8
5
Hanging Leg Raise3 Sets
12-15 Reps
@8
Day 2
1
Chin-Up (Weighted)3 Sets
5 Reps
75%
2
Front Lever Adv. Tuck Raise3 Sets
6-8 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
7 Reps
65%
4
Archer Pull Up3 Sets
6-8 Reps
@8
5
Dragon Flag3 Sets
8-10 Reps
@8
Day 3
1
Dip (Weighted)3 Sets
4 Reps
85%
2
Handstand Hold4 Sets
0.5 mins
@8
3
Squat (Low Bar)3 Sets
5 Reps
75%
4
Military Press (Barbell)3 Sets
8 Reps
60%
5
L-Sit Hold On Parallettes3 Sets
0.5 mins
@8
Day 4
1
Chin-Up (Weighted)4 Sets
4 Reps
85%
2
Front Lever Hold4 Sets
0.2 mins
@8
3
Deadlift (Barbell)3 Sets
4 Reps
80%
4
Type Writer Pull Up3 Sets
6-8 Reps
@8
5
Ring Face Pull3 Sets
6-8 Reps
@8