4-Week Beginner Streetlifting Program

🔰 4-Week Beginner Streetlifting Program

Build a foundation in Pull-Ups, Dips, and Squats before progressing into weighted Streetlifting.

Who Is This Program For?

  • New to Streetlifting
  • Can perform at least 5 Pull-Ups
  • Can perform at least 8 Dips
  • Looking to build strength safely
  • Preparing for weighted training

Program Goals

  • Improve Pull-Up strength
  • Improve Dip strength
  • Develop Squat technique
  • Increase work capacity
  • Prepare joints and tendons for weighted training
  • Build consistency and recovery habits

📅 Program Roadmap

Week 1

Foundation Week

Learn movement patterns, establish technique, and create a baseline.

Open Week 1

Week 2

Volume Progression

Increase training volume while maintaining excellent technique.

Open Week 2

Week 3

Strength Development

Increase intensity and prepare for performance testing.

Open Week 3

Week 4

Performance Testing

Measure progress and determine readiness for intermediate training.

Open Week 4

🧮 Strength Calculator

Calculate your One Rep Max and training percentages.