Advanced Streetlifting Week 2 – Foundation Strength Progression

⚡ Advanced Week 2 – Foundation Strength Progression

Week 2 continues the foundation phase by slightly increasing training intensity. Focus on perfect technique, controlled execution, and accumulating quality training volume.

📚 Week 2 Intensity Guide

This week uses approximately 77.5–82.5% of your estimated 1RM.

Movement Target %
Weighted Pull-Up 77.5%
Weighted Dip 77.5%
Back Squat 80%

📅 Training Sessions

Day 1 – Weighted Pull-Up Progression

Exercise Sets × Reps Intensity Rest
Weighted Pull-Ups 5×5 77.5% 3 Minutes
Paused Pull-Ups 3×5 Bodyweight 2 Minutes
Chest Supported Rows 4×10 Moderate 90 Seconds
Hanging Leg Raises 4×15 Controlled 60 Seconds

Day 2 – Weighted Dip Progression

Exercise Sets × Reps Intensity Rest
Weighted Dips 5×5 77.5% 3 Minutes
Tempo Dips 3×6 Bodyweight 2 Minutes
Incline Push-Ups 3×20 Moderate 60 Seconds
Plank 4×90 Sec Core 60 Seconds

Day 3 – Squat Progression

Exercise Sets × Reps Intensity Rest
Back Squat 5×5 80% 3 Minutes
Paused Squat 3×5 70% 2 Minutes
Walking Lunges 3×15 Moderate 90 Seconds
Standing Calf Raises 4×20 Controlled 60 Seconds

🔄 Days 4–6

Repeat Days 1–3 using the same percentages and loads. Focus on consistency and execution quality.

Day Workout
Day 4 Repeat Day 1
Day 5 Repeat Day 2
Day 6 Repeat Day 3
Day 7 Full Rest Day

✅ Week 2 Goal

  • Build technical consistency
  • Increase training volume tolerance
  • Improve weighted movement efficiency
  • Prepare for Progressive Overload Phase
  • Strengthen weak points before heavier weeks