Advanced Streetlifting Week 3 – Progressive Overload Phase

🔥 Advanced Week 3 – Progressive Overload

Welcome to the Progressive Overload Phase. Training intensity now increases while volume decreases slightly. The objective is to drive strength gains while maintaining technical excellence.

📊 Week 3 Training Percentages

Exercise Training %
Weighted Pull-Ups 80%
Weighted Dips 80%
Back Squat 82.5%

Use your estimated 1RM from the Strength Calculator and calculate your training weights accordingly.

📅 Training Sessions

Day 1 – Weighted Pull-Up Strength

Exercise Sets × Reps Intensity Rest
Weighted Pull-Ups 5×4 80% 4 Minutes
Paused Pull-Ups 4×4 Bodyweight 2 Minutes
Chest Supported Rows 4×8 Moderate 90 Seconds
Hanging Leg Raises 4×15 Controlled 60 Seconds

Day 2 – Weighted Dip Strength

Exercise Sets × Reps Intensity Rest
Weighted Dips 5×4 80% 4 Minutes
Tempo Dips 4×5 Bodyweight 2 Minutes
Close Grip Push-Ups 3×15 Moderate 90 Seconds
Plank 4×90 Sec Core 60 Seconds

Day 3 – Squat Strength

Exercise Sets × Reps Intensity Rest
Back Squat 5×4 82.5% 4 Minutes
Paused Squats 3×4 72.5% 2 Minutes
Walking Lunges 3×12 Moderate 90 Seconds
Standing Calf Raises 4×15 Controlled 60 Seconds

🔄 Days 4–6

Repeat Days 1–3. Focus on bar speed, technique, and maintaining consistent movement quality under heavier loads.

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

✅ Week 3 Goal

  • Increase training intensity safely
  • Improve weighted Pull-Up strength
  • Improve weighted Dip strength
  • Develop stronger squat mechanics
  • Prepare for Week 4 overload progression
  • Build confidence with heavier loads