00:06 Free street lifting program for beginners and novices 02:28 Weighted calisthenics version of powerlifting movements 06:58 Flexible Training Schedule and Weight Progression 09:24 Progressive overload key to avoid plateauing 14:32 Modifications and prolonging the program 17:02 Deload week strategy for maintaining strength 21:18 Decrease weight jumps and change exercise order for better progression 23:26 Varying the order of exercises and increasing rest time can impact progress 27:49 Modifications to the Streetlifting Program 30:05 Modify the sets and rep scheme until comfortable 34:21 The program aims to increase one-rep max and can also be used for endurance. 36:22 Street lifting program lacks variety in rep ranges 40:44 Streetlifting program helps build a solid physique
Thanks for sharing this valuable information, brother. I'm starting with this program next week as a total beginner. Do you have any intentions to drop more routines on your UA-cam channel?
Dude this is seriously phenomenal. You are going to dominate the world of American streetlifting content in 23. I plan to start and run this program this week. It’s very different than what I’m used to but it’s more simple and I think I’ll find some great beauty in that.
Good way to progress with weights but for me 3 times a week is too much, i did 2 times a week and it let me do really good progress even on caloric deficit
How can I increase my pull-ups to 13 so I can start adding weight? My current max is 8 pull-ups (strict form, bar to Adam's apple, pause at the bottom)
the segment in which you name the programme explained for pull ups would it be 8-10 reps with a explosive concentric and a slow eccentric or with a fast eccentric. I have been using Micha Schulz weighted calisthenics programmes but i will give you'res a try
Very helpful. Will try this program from the next week. I used to use the bro split and did 10 sets of dips on chest day, 6 sets of pull ups on back day, 6 sets of chin ups on arms day, 4 sets of squats on leg day. And I was barely progressing. Not gonna lie. My dips didn't progressed at all. My pull ups are getting stronger but I don't see any major difference, it's just a difference of 2.5 kgs. I'll use your program now. Let's see what happens. Hopefully I get better.
Make one for advanced/intermidiate trainees. For example progression models and how to incorporate skills with Weights. Example during heavy/light days. When should you do your hspu work, is it before dips? On the heavy day’s or light day’s? Perhaps even on both days?Hopefully you get the hang of it. My explenations are not the best. Just some food for thought.
I been training for 2 years, 2day a week. Saturday Chin Ups+Leg extension, Sunday Dips+RDL. I Did about 9sets for every exersise till failure, rep range 6-12 with 10min rest. And gained absolutely nothing :( .... dip +40*7, Chin Up +20*7, RDL 130*7... that's my experience if someone intereted once a week programs work or not.
New sub! So much great info for free! Flirting with the idea of streetlifting. Current Weighted chin up pr is 50kg, hoping for 3 plates (60kg) this year! Defo diving deeper into this channel.
Hell yeah, thanks for the sub! You should definitely do streetlifting. It's massively underrated. And 60kg weighted pullup is a huge milestone, keep at it 💪
@@StrengthGene yhh you're right I don't see a lot of streetlifting content. There's just something fun about it. And this channel has a lot of great info !
@@ballonsfarming2990 Started with a 10kg plated and just incrementally added weights for 3 - 4 months for rep work, and got a 1rm of 40kg. Then few more months of a slower progress up to 50kg 1rm then 4-5 months of slower progress (adding 1.25-2.5kg per month) to build up to 60kg 1rm. Chin up/Pull up is a stubborn lift. Just have to be patient
Hey, I have a question (Hoping you see this). I want to add in some accessory work. Namely hamstring curls, rear delt flies, back extensions (lower back), and a tricep long head exercise. How should I add them to this program?
Thanks for this video and for including squat. Some forget that a squat is a weighted calisthenics/streetlifting lift. Infact the weighted dip was named the squat of the upper body. My aim is to improve dip, pull up/chin up and squat.
Do you recommend doing your program and finishing the workouts with bodyweight pullups dips and squats to increase the endurance? Or would that be to much volume?
My workout program is dips 12 x 15 (10kg) , the first 3 sets I usually do max reps which are 30 reps But this always got me fatigued yet 12 reps made me feel weak Or even sometimes i tried to do 30 x 12 reps (10kg) dips , but on 6 sets I got fatigued and told myself to do it tomorrow. But then tomorrow i was so lazy because starting the workout is painful (breathing problem). Do you have any tips or workout plan ? Because 3 x 5 (10kg) dips feels very weak to me
This is mainly because it’s 3 sets done 3x/week for 3 different exercises. 8-12 may be too much volume to handle but there’s nothing wrong with trying that out.
For me, dips look cooler than pushups. It’s also easier to load the movement. It’s also a competitive exercise recognized by many major streetlifting organizations. And I believe dips is the most compound pushing movement (more than bench press).
Thank you for this, I will try. I'm at 50kg pull ups 1RM at 70kg. Am I intermediate ? I'm addicted to the gym and have to go 6 times a week. Can I do other exercises in between the street lifting sessions?
From a competitive standard, this is still novice imo. At your BW, 60 is intermediate. If you like to go to the gym a lot, this program probably wouldn’t be for you. It’s designed for 3x/wk.
@@StrengthGene Thank you, tell me if I'm wrong, I can train 3 times a week those movements and the rest I can do some random shit that doesn't hit those muscles no? Like core, grip strength...
Hey mate, great programme, just what I was searching for. Quick question: If I'm already doing weighed dips but my pullups are lagging behind, can I still run the program but just use a higher rep range for BW pullups until I can do something like 3x12 and then move onto weighed versions? Another question, if I'm doing single leg squats would a higher rep range be more appropriate than doing 3-4 reps for each leg? Merry Christmas to you in advance keep up the good work
The modifications you suggest would pretty much change the entire program. However, I don't think it would be a bad idea to progress your pullups by doing 3 sets of max. As for single leg squats, you could do more reps if you don't have weight, something like 3x6-10 would be my prescription. Thank you! Happy holidays :)
If I can do 10 reps with 25kg on the pull ups, should I start the first week with 25kg 3x3 ? Because I did it yesterday and it was very very easy. Am I not wasting my time?
I've been watching your channel for a while but I'll finally start this week. When I progress well, I'll have you to thank
Let’s go!!
Bro i just searched "best way to progress in streetlifting" and got your video uploaded 1 min ago xD
The algorithm's finally working haha
@@StrengthGenelol the same thing happened to me except it says on year ago
00:06 Free street lifting program for beginners and novices
02:28 Weighted calisthenics version of powerlifting movements
06:58 Flexible Training Schedule and Weight Progression
09:24 Progressive overload key to avoid plateauing
14:32 Modifications and prolonging the program
17:02 Deload week strategy for maintaining strength
21:18 Decrease weight jumps and change exercise order for better progression
23:26 Varying the order of exercises and increasing rest time can impact progress
27:49 Modifications to the Streetlifting Program
30:05 Modify the sets and rep scheme until comfortable
34:21 The program aims to increase one-rep max and can also be used for endurance.
36:22 Street lifting program lacks variety in rep ranges
40:44 Streetlifting program helps build a solid physique
Happy to be here! Starting my journey from tomorrow
Thanks so much for the tips, bro!!! Started following it yesterday!
Thanks for sharing this valuable information, brother. I'm starting with this program next week as a total beginner. Do you have any intentions to drop more routines on your UA-cam channel?
The best gift. Thank you
Might give it a try, keep it up gene
Dude this is seriously phenomenal. You are going to dominate the world of American streetlifting content in 23. I plan to start and run this program this week. It’s very different than what I’m used to but it’s more simple and I think I’ll find some great beauty in that.
Thank you for the kind words! Let me know how it goes 💪
How did it work for you?
Love these types of content. I see you put in much effort into it. Least I can do is to drop a like and comment
Appreciate that!
Thank you. Just thank you.
Dang man thanks so much for this!
I have a question:
Wont rear delts, upper chest and other muscles lag and got neglected because we only do pull ups and dips?
Thanks for the program bro!!!! lots of love and hope this channel keeps growing
Fantastic video, Eugene! I especially appreciate the large list of modifications to prolong the program. Awesome program
Thank you! And yes, those are super important.
i will try it new year
How was it?
Good way to progress with weights but for me 3 times a week is too much, i did 2 times a week and it let me do really good progress even on caloric deficit
How can I increase my pull-ups to 13 so I can start adding weight? My current max is 8 pull-ups (strict form, bar to Adam's apple, pause at the bottom)
Nice vid, keep it up 💪
Thank you men, you help me a lot and the street lifting
Great Program with smooth Progression , flows very well .. doesnt force Progression aggressively
the segment in which you name the programme explained for pull ups would it be 8-10 reps with a explosive concentric and a slow eccentric or with a fast eccentric. I have been using Micha Schulz weighted calisthenics programmes but i will give you'res a try
Very helpful. Will try this program from the next week. I used to use the bro split and did 10 sets of dips on chest day, 6 sets of pull ups on back day, 6 sets of chin ups on arms day, 4 sets of squats on leg day. And I was barely progressing. Not gonna lie. My dips didn't progressed at all. My pull ups are getting stronger but I don't see any major difference, it's just a difference of 2.5 kgs.
I'll use your program now. Let's see what happens. Hopefully I get better.
Let me know how it goes!
Any updates?
Updated??
@@lucasss_888I followed his program for one month and the progress was quite good. After one month I started training only twice a week
Make one for advanced/intermidiate trainees.
For example progression models and how to incorporate skills with Weights.
Example during heavy/light days. When should you do your hspu work, is it before dips? On the heavy day’s or light day’s?
Perhaps even on both days?Hopefully you get the hang of it. My explenations are not the best.
Just some food for thought.
thank you so much
Thanks man
That's wonderful!
Thenks man😇
I been training for 2 years, 2day a week. Saturday Chin Ups+Leg extension, Sunday Dips+RDL. I Did about 9sets for every exersise till failure, rep range 6-12 with 10min rest. And gained absolutely nothing :( .... dip +40*7, Chin Up +20*7, RDL 130*7... that's my experience if someone intereted once a week programs work or not.
40kg pull up
25kg dip
70kg squat
@58kg bw
Niceeee
Wait bro how is your pull up twice your dip
@@omsofi1111 my pull is 45kg now
My dip is 35kg now
And my squat is 85kg
Interesting!
New sub! So much great info for free! Flirting with the idea of streetlifting. Current Weighted chin up pr is 50kg, hoping for 3 plates (60kg) this year! Defo diving deeper into this channel.
Hell yeah, thanks for the sub! You should definitely do streetlifting. It's massively underrated. And 60kg weighted pullup is a huge milestone, keep at it 💪
@@StrengthGene yhh you're right I don't see a lot of streetlifting content. There's just something fun about it. And this channel has a lot of great info !
yo have you seen crazy back development@@trainwithtaku
also at what weight did you start and how much time did it took you?
@@trainwithtaku
@@ballonsfarming2990 Started with a 10kg plated and just incrementally added weights for 3 - 4 months for rep work, and got a 1rm of 40kg. Then few more months of a slower progress up to 50kg 1rm then 4-5 months of slower progress (adding 1.25-2.5kg per month) to build up to 60kg 1rm. Chin up/Pull up is a stubborn lift. Just have to be patient
Hey, I have a question (Hoping you see this). I want to add in some accessory work. Namely hamstring curls, rear delt flies, back extensions (lower back), and a tricep long head exercise. How should I add them to this program?
Wednesdays on light days might work but it really depends on the load. You can even add them monday and wednesday but go light on it.
@@StrengthGene Alright. I was thinking 12-15. And thanks for replying
Nice effort man! More video like this with great details 👊🏾
Thanks for this video and for including squat.
Some forget that a squat is a weighted calisthenics/streetlifting lift.
Infact the weighted dip was named the squat of the upper body.
My aim is to improve dip, pull up/chin up and squat.
It is possible to add deadlift in streetlifting or as a accesories
I definitely need a program which includes MU
Any accesories you recommend?
Do you recommend doing your program and finishing the workouts with bodyweight pullups dips and squats to increase the endurance? Or would that be to much volume?
Thank you. What about intermediate program?
I’ve reached around +40kg in pull-ups and can’t really progress session to session now, do you have any advice for programming?
Can i start the program without weights ? if yes How much reps should I do if I'm not using weights
Yes, depends how many BW pullups you can do. But you can just start with 3x3 if you’re able to do 10-12 reps.
Insane great content.How come anyone don't know it?Everyone love the short popular video,and ignore the real deal.What happened to the world?
The little details are boring thats why! lol
Can you make video about intermediate program?
No.
@@StrengthGene One more question when you moved to intermediate program, what program did you use?
My own
My workout program is dips 12 x 15 (10kg) , the first 3 sets I usually do max reps which are 30 reps
But this always got me fatigued yet 12 reps made me feel weak
Or even sometimes i tried to do 30 x 12 reps (10kg) dips , but on 6 sets I got fatigued and told myself to do it tomorrow. But then tomorrow i was so lazy because starting the workout is painful (breathing problem).
Do you have any tips or workout plan ? Because 3 x 5 (10kg) dips feels very weak to me
I have a Question: why only 3-5 Reps and not Like 8-12 ?
This is mainly because it’s 3 sets done 3x/week for 3 different exercises. 8-12 may be too much volume to handle but there’s nothing wrong with trying that out.
thanks for answering. I have another Question why you prefor Dips over Push ups?
For me, dips look cooler than pushups. It’s also easier to load the movement. It’s also a competitive exercise recognized by many major streetlifting organizations. And I believe dips is the most compound pushing movement (more than bench press).
Thank you for this, I will try. I'm at 50kg pull ups 1RM at 70kg. Am I intermediate ? I'm addicted to the gym and have to go 6 times a week. Can I do other exercises in between the street lifting sessions?
From a competitive standard, this is still novice imo. At your BW, 60 is intermediate. If you like to go to the gym a lot, this program probably wouldn’t be for you. It’s designed for 3x/wk.
@@StrengthGene Thank you, tell me if I'm wrong, I can train 3 times a week those movements and the rest I can do some random shit that doesn't hit those muscles no? Like core, grip strength...
Again… this program’s designed for 3x/wk…
And all those “muscles” you mentioned are being used
Hey mate, great programme, just what I was searching for.
Quick question:
If I'm already doing weighed dips but my pullups are lagging behind, can I still run the program but just use a higher rep range for BW pullups until I can do something like 3x12 and then move onto weighed versions?
Another question, if I'm doing single leg squats would a higher rep range be more appropriate than doing 3-4 reps for each leg?
Merry Christmas to you in advance keep up the good work
The modifications you suggest would pretty much change the entire program.
However, I don't think it would be a bad idea to progress your pullups by doing 3 sets of max. As for single leg squats, you could do more reps if you don't have weight, something like 3x6-10 would be my prescription.
Thank you! Happy holidays :)
If I can do 10 reps with 25kg on the pull ups, should I start the first week with 25kg 3x3 ? Because I did it yesterday and it was very very easy.
Am I not wasting my time?
The beginning is supposed to be easy very purposefully.