⚡ Week 1 – Introduction to Weighted Training
Welcome to weighted Streetlifting. This week introduces weighted Pull-Ups and weighted Dips while maintaining a strong foundation in Squats and recovery.
⚔️ Equipment Required
For weighted Pull-Ups and Dips, a dip belt is strongly recommended. Start conservatively and focus on perfect movement quality.
📚 Understanding RPE
RPE (Rate of Perceived Exertion) helps you choose the correct training weight regardless of your strength level.
|
RPE
|
Meaning
|
Reps Left In Reserve
|
| 6 |
Easy |
4 Reps Left |
| 7 |
Moderate |
3 Reps Left |
| 8 |
Hard |
2 Reps Left |
| 9 |
Very Hard |
1 Rep Left |
| 10 |
Maximum Effort |
0 Reps Left |
Example: If a workout calls for 5×5 @ RPE 7, choose a weight that allows you to complete all 5 reps while feeling like you could still perform approximately 3 more reps if required.
📅 Training Sessions
Day 1 – Weighted Pull-Up Strength
|
Exercise
|
Sets × Reps
|
Intensity
|
|
Weighted Pull-Ups
|
4×5
|
RPE 7
|
|
Bodyweight Pull-Ups
|
3×8
|
Controlled
|
|
Australian Rows
|
4×12
|
Moderate
|
|
Hanging Leg Raises
|
4×15
|
Controlled
|
Day 2 – Weighted Dip Strength
|
Exercise
|
Sets × Reps
|
Intensity
|
|
Weighted Dips
|
4×6
|
RPE 7
|
|
Bodyweight Dips
|
3×12
|
Controlled
|
|
Push-Ups
|
3×20
|
Moderate
|
|
Plank
|
4×75 Seconds
|
Controlled
|
Day 3 – Squat Strength
|
Exercise
|
Sets × Reps
|
|
Back Squat
|
5×5
|
RPE 7 |
|
Bulgarian Split Squat
|
4×10
|
2 min rest |
|
Walking Lunges
|
3×15
|
2 min rest |
🔄 Days 4–6
|
Day
|
Workout
|
| Day 4 |
Repeat Day 1 |
| Day 5 |
Repeat Day 2 |
| Day 6 |
Repeat Day 3 |
| Day 7 |
Rest |
