Advanced Streetlifting Week 1 – Foundation Strength
🚀 Advanced Week 1 – Foundation Strength
The first week of the Advanced Program focuses on establishing a strong strength foundation. Training loads are moderate, allowing you to accumulate quality volume while preparing for heavier phases ahead.
📚 How To Select Your Weight
Use your estimated 1RM from the Strength Calculator.
| Intensity | Effort |
|---|---|
| 75% | Comfortable Strength Work |
| 80% | Challenging but Controlled |
Example: If your Weighted Pull-Up 1RM is +40kg, then 75% training weight is approximately +30kg.
📅 Training Sessions
Day 1 – Weighted Pull-Up Foundation
| Exercise | Sets × Reps | Intensity | Rest |
|---|---|---|---|
| Weighted Pull-Ups | 5×5 | 75% | 3 Minutes |
| Bodyweight Pull-Ups | 3×10 | Bodyweight | 90 Sec |
| Chest Supported Rows | 4×10 | Moderate | 90 Sec |
| Hanging Leg Raises | 4×15 | Controlled | 60 Sec |
Day 2 – Weighted Dip Foundation
| Exercise | Sets × Reps | Intensity | Rest |
|---|---|---|---|
| Weighted Dips | 5×5 | 75% | 3 Minutes |
| Bodyweight Dips | 3×12 | Bodyweight | 90 Sec |
| Incline Push-Ups | 3×20 | Moderate | 60 Sec |
| Plank | 4×90 Sec | Core | 60 Sec |
Day 3 – Squat Foundation
| Exercise | Sets × Reps | Intensity | Rest |
|---|---|---|---|
| Back Squat | 5×5 | 75% | 3 Minutes |
| Paused Squats | 3×5 | 65% | 2 Minutes |
| Walking Lunges | 3×15 | Moderate | 90 Sec |
🔄 Days 4–6
Repeat Days 1–3 using the same weights and percentages.