Beginner Streetlifting Week 4 – PR & Performance Testing Week

🏆 Week 4 – PR & Performance Testing Week

Welcome to Week 4. This week is designed to measure your progress after three weeks of consistent training. Prioritize recovery, proper warm-ups, and maximal effort during testing days.

🔥 Testing Warm-Up Protocol

Exercise Volume
Brisk Walking / Cycling 5 Minutes
Arm Circles 20 Forward + 20 Backward
Band Pull-Aparts 20 Reps
Scapular Pull-Ups 10 Reps
Bodyweight Squats 20 Reps
Dynamic Stretching 5 Minutes

📅 PR Week Schedule

Day 1 – Pull-Up PR Test

Exercise Sets × Reps Rest
Warm-Up Pull-Ups 2×5 2 Min
Maximum Strict Pull-Ups 1 PR Set Full Recovery
Australian Rows 3×10 90 Sec
Dead Hang 3×60 Sec 60 Sec

Record your maximum number of strict Pull-Ups. Full lockout at the bottom and chin clearly above the bar.

Day 2 – Recovery & Mobility

Activity Duration
Walking 30 Minutes
Lat Stretch 60 Seconds
Chest Stretch 60 Seconds
Hip Flexor Stretch 60 Seconds

Day 3 – Dip PR Test

Exercise Sets × Reps Rest
Warm-Up Dips 2×8 2 Min
Maximum Strict Dips 1 PR Set Full Recovery
Push-Ups 3×15 90 Sec
Plank 3×60 Sec 60 Sec

Record your maximum number of strict Dips using full depth and lockout.

Day 4 – Recovery & Mobility

Activity Duration
Walking 30 Minutes
Hamstring Stretch 60 Seconds
Quad Stretch 60 Seconds
Calf Stretch 60 Seconds

Day 5 – Squat PR Test

Exercise Sets × Reps Rest
Warm-Up Squats 3×5 2 Min
10RM Squat Test 1 Test Set Full Recovery
Walking Lunges 2×12 90 Sec

Record the maximum weight you can perform for 10 clean repetitions with proper squat depth.

Day 6 – Active Recovery

  • 30–45 Minutes Walking
  • Full Body Stretching
  • Foam Rolling (Optional)
  • Hydration Focus
  • Sleep 8+ Hours

Day 7 – Full Rest

No training. Focus on recovery, nutrition, hydration, and preparing for the Intermediate Program.

🎯 Graduation Targets

  • 10+ Strict Pull-Ups
  • 15+ Strict Dips
  • Confident Squat Technique
  • Consistent Recovery Habits
  • Ready For Weighted Training