Advanced Streetlifting Week 4 – Progressive Overload Peak

⚔️ Advanced Week 4 – Progressive Overload Peak

Week 4 concludes the Progressive Overload Phase. Intensity increases again while volume decreases slightly. The objective is to maximize strength adaptation before entering the Heavy Strength Block.

📊 Week 4 Training Percentages

Exercise Training %
Weighted Pull-Up 82.5%
Weighted Dip 82.5%
Back Squat 85%

All percentages are based on your estimated 1RM. Prioritize quality repetitions and bar speed.

📅 Training Sessions

Day 1 – Weighted Pull-Up Overload

Exercise Sets × Reps Intensity Rest
Weighted Pull-Ups 5×3 82.5% 4–5 Minutes
Paused Pull-Ups 3×3 Bodyweight 2 Minutes
Chest Supported Rows 4×8 Moderate 90 Seconds
Hanging Leg Raises 4×15 Controlled 60 Seconds

Day 2 – Weighted Dip Overload

Exercise Sets × Reps Intensity Rest
Weighted Dips 5×3 82.5% 4–5 Minutes
Tempo Dips 3×4 Bodyweight 2 Minutes
Close Grip Push-Ups 3×15 Moderate 90 Seconds
Plank 4×90 Sec Core 60 Seconds

Day 3 – Squat Overload

Exercise Sets × Reps Intensity Rest
Back Squat 5×3 85% 4–5 Minutes
Paused Squat 3×3 75% 2 Minutes
Walking Lunges 3×10 Moderate 90 Seconds
Standing Calf Raises 4×15 Controlled 60 Seconds

🔄 Days 4–6

Repeat Days 1–3 using identical percentages. The goal is to accumulate quality work and adapt to heavier loads.

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

✅ Week 4 Goal

  • Adapt to 82.5–85% training loads
  • Improve force production
  • Develop confidence under heavy weight
  • Maintain perfect technique
  • Prepare for the Heavy Strength Phase (Weeks 5–6)