4-Week Intermediate Streetlifting Program

⚡ 4-Week Intermediate Streetlifting Program

The Intermediate Program introduces weighted training while continuing to build strength in Pull-Ups, Dips, and Squats. This program is designed for athletes who have completed the Beginner Program or can already perform solid bodyweight repetitions.

Who Is This Program For?

  • Completed Beginner Program
  • 10+ Strict Pull-Ups
  • 15+ Strict Dips
  • Comfortable Squatting with proper form
  • Ready to start weighted training

Program Goals

  • Introduce weighted Pull-Ups
  • Introduce weighted Dips
  • Increase overall strength
  • Improve recovery between sessions
  • Develop weighted training confidence
  • Prepare for Advanced Streetlifting

⚔️ Equipment Recommendation

This program introduces weighted Pull-Ups and Dips. A quality dip belt allows you to progressively overload your movements safely and consistently.

📅 Program Roadmap

Week 1

Weighted Training Introduction

Learn weighted Pull-Ups and weighted Dips safely.

Open Week 1

Week 2

Progressive Overload

Increase training loads and improve work capacity.

Open Week 2

Week 3

Heavy Strength Block

Push heavier weights while maintaining technique.

Open Week 3

Week 4

PR Week

Test weighted Pull-Ups, weighted Dips, and Squat performance.

Open Week 4