Intermediate Streetlifting Week 3 – Heavy Strength Block

🔥 Week 3 – Heavy Strength Block

Week 3 is designed to maximize strength development before PR Week. Training volume decreases slightly while intensity increases significantly. Focus on quality repetitions, longer rest periods, and proper recovery.

📚 Understanding RPE

RPE (Rate of Perceived Exertion) helps determine how heavy your working weight should be.

RPE Meaning Reps Left
7 Moderate 3 Reps
8 Hard 2 Reps
9 Very Hard 1 Rep

For Week 3, use weights that place you around RPE 8–8.5 on your final repetitions.

📅 Training Sessions

Day 1 – Heavy Weighted Pull-Up Strength

Exercise Sets × Reps Intensity Rest
Weighted Pull-Ups 5×3 RPE 8–8.5 4 Minutes
Bodyweight Pull-Ups 3×6 Controlled 2 Minutes
Australian Rows 4×10 Moderate 90 Seconds
Hanging Leg Raises 4×15 Controlled 60 Seconds

Day 2 – Heavy Weighted Dip Strength

Exercise Sets × Reps Intensity Rest
Weighted Dips 5×3 RPE 8–8.5 4 Minutes
Bodyweight Dips 3×10 Controlled 90 Seconds
Push-Ups 3×15 Moderate 90 Seconds
Plank 4×90 Seconds Core Stability 60 Seconds

Day 3 – Heavy Squat Strength

Exercise Sets × Reps Intensity Rest
Back Squat 5×3 RPE 8–8.5 4 Minutes
Bulgarian Split Squat 3×8 Moderate 90 Seconds
Walking Lunges 3×12 Moderate 90 Seconds
Calf Raises 4×15 Controlled 60 Seconds

💡 Adjust squat weight based on the target RPE. The goal is to finish each set with approximately 1–2 reps left in reserve.

🔄 Days 4–6

Day Workout
Day 4 Repeat Day 1 – Heavy Weighted Pull-Ups
Day 5 Repeat Day 2 – Heavy Weighted Dips
Day 6 Repeat Day 3 – Heavy Squats
Day 7 Complete Rest Day

✅ Week 3 Goal

  • Handle heavier loads confidently
  • Improve weighted Pull-Up strength
  • Improve weighted Dip strength
  • Increase Squat strength
  • Prepare for PR Week
  • Learn to manage RPE effectively