Intermediate Streetlifting Week 2 – Progressive Overload
📈 Week 2 – Progressive Overload
Week 2 focuses on increasing training intensity while maintaining excellent technique. Continue building confidence with weighted Pull-Ups and Dips while improving overall strength.
🎯 Week 2 Objective
Increase load slightly from Week 1 while keeping 1–2 repetitions in reserve. Focus on quality movement patterns and progressive overload.
⚔️ Equipment Reminder
Use a quality dip belt for weighted Pull-Ups and Dips. Progress gradually and prioritize perfect technique over adding excessive weight.
📚 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 | Rest |
|---|---|---|---|
| Weighted Pull-Ups | 5×5 | RPE 7.5 | 3 Min |
| Bodyweight Pull-Ups | 3×8 | Controlled | 90 Sec |
| Australian Rows | 4×12 | Moderate | 90 Sec |
| Hanging Leg Raises | 4×15 | Controlled | 60 Sec |
| Dead Hang | 3×60 Sec | Grip Focus | 60 Sec |
Day 2 – Weighted Dip Strength
| Exercise | Sets × Reps | Intensity | Rest |
|---|---|---|---|
| Weighted Dips | 5×5 | RPE 7.5 | 3 Min |
| Bodyweight Dips | 3×12 | Controlled | 90 Sec |
| Push-Ups | 3×20 | Moderate | 90 Sec |
| Plank | 4×90 Sec | Core Stability | 60 Sec |
| Side Plank | 3×60 Sec | Per Side | 60 Sec |
Day 3 – Squat Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Squat | 5×5 (RPE 8.5) | 3 min |
| Bulgarian Split Squat | 4×10 | 90 Sec |
| Walking Lunges | 3×15 | 90 Sec |
| Calf Raises | 5×20 | 60 Sec |
| Wall Sit | 3×60 Sec | 60 Sec |
🔄 Days 4–6
Repeat the first three training sessions while maintaining the same intensity and focus on recovery.
| Day | Workout |
|---|---|
| Day 4 | Repeat Day 1 – Weighted Pull-Up Strength |
| Day 5 | Repeat Day 2 – Weighted Dip Strength |
| Day 6 | Repeat Day 3 – Squat Strength |
| Day 7 | Full Rest Day |
✅ Week 2 Goal
- Increase weighted training confidence
- Improve movement efficiency under load
- Build work capacity with weighted exercises
- Become comfortable using a dip belt regularly
- Prepare for Week 3 Heavy Strength Training