CONTENTS

3. Table of levels
4. About the program
5. Inventory
6. Basic concepts
6. Warm-up
8. Warm-up before weights
9. Program
9. Volumetric cycle
14. Intensive cycle
17. Walk-through, checking 1RM
20. F.A.Q - Answers to questions
21. Stretch
22. Nutrition and sleep
24. A thank you and an Easter egg!
 LEVEL CHART
Level Approximate level data
Zero  PullUps BW 0-5 reps
 Push-ups BW 0-10
reps
Beginner  Pullups BW 12-15 reps or
+20-40kgx1
 Push-ups 20-25 reps
with +15kg
 Dip 30-50kg x1 rep
 Muscle Up BW x1-3
Medium  PullUp 40-70kg x1
 Dip 50-100kg x1
 Muscle Up 10-20kg x1
Advanced  PullUp 70-100kg x1
 Dip 100-150kg x1
 Muscle Up 20-40kg x1
Ultra-  PullUp 100-120kg and abovex1
advanced  Dip 150-195kg and above x1
 Muscle Up 40-70kg and more

This table may have nothing to do with objective

reality. For some people these standards may be
overstated and for others are underestimated.
Even official strength sportsfederations can issue
subjective norms.
 ABOUT THE PROGRAM
The intermediate level means that you have
exhausted the potential of entry-level program.
It is no longer sufficient for you to
of that workload, so other methods of
progression will be included in the work.
The program will be divided into 2 phases:
1. Volume cycle
2. Intensive cycle
At this stage, progress will go
The longest, or rather the program itself will not
exhaust itself quickly, because the progression
of the loads, i.e. the increase in intensity will be
less frequent by a factor of 2 -the weights will
increase once every 2 [Link] level of
training requires more effort thanat entry level.
You need to remove all stress factors that can
hinder your progress! Now you can show a
good level and even perform at city or
regional competitions! But to achieve incredible
results, you will have to work harder than
the rest. In fact, that is why I have writtenthis
program for you.
I've also added 2 points to the program, in
which I've worked out how to do warm-up
approaches and how to do the 1RM walk-
through correctly.
Arm yourselves with the theory and let's go!
 INVENTORY
1. Bar for Pull-up and Bar for Dip
(bars for dip 5-10 cm wider than
shoulders)
2. Additional weighting in the form of
thinweights for entry level minimum
60kg: 15kg - 2 pcs. and 10kg - 2 pcs.
and small pancakes 5kg, 2.5kg,
1.25kg and 0.5kg - 2 pcs. each.
3. Belt, carabiners and rope (or
chain) tohang extras on weight
bearing.
4. Training rubber loops for warming up.
 BASIC CONCEPTS
BW - Bodyweight, own weight (pull-ups with
bodyweight).
3x6 - Approaches X Repetitions
The reserve - is the number of repetitions you
couldstill do after made a plan approach.
Determined by how you feel. For example, if
you have done 6 repetitions but feel that you
would 2 more repetitions, then the reserve will
be 2 repetitions.
Volume - is the number of sets and reps per
workout, week or month
Intensity - is the load you endure during the
exercise. (addingextra weight, making
exercises more difficult, increasing speed of
execution)
Unloading - is the reduction of the working
weight by 5-10 kg. Necessary when
progression has set in.

WARM-UP
A good warm-up takes only 10-15 minutes and
is necessary to prepare your body for thework
ahead and to reduce the likelihood of injury. The
warm-up will bedivided into 3 stages:
1. At the beginning of the warm-up, perform 5
minutes of cardio to get your heart rate up.
Jumping rope or without, light jogging, running
in place or a brisk walk to the gym. This will be
a warm-up for your heart.
2. This is followed by a joint warm-up of all parts
 of the body, which are the neck, shoulders,
elbows and hands,
back, pelvis, knees and feet. 10-15 strokes or
rotations for each part of the body.
3. Afterwards, you should do a warm-up
before the main pull-up and push-up
movements.
Back pulls and pectoralisers are good for [Link]
to two sets of 10-15 repetitions with anelastic
band is sufficient.
Between all three warm-up phases
Rest for 20-40 seconds according to how you feel.
 WARM-UP BEFORE WEIGHTS
Warm-up approaches should be
performed when your working weights
are getting bigger and bigger, it is
necessary to warm up your CNS
before working weights and to
prepare your musculoskeletal system
for high loads. You should not climb to
big weights right away after a simple
joint warm-up. The first warm-up
approach will be with CB. Before
working weight you must perform 2-5
sets where each consecutive set will
be heavier than the previous one.
Number of reps in one warm-up load
will be the same as in the work load.

Weight\set 1 2 3 4 5 6
0-50kg BW 3-8 33% 66% Work Work Work

50-100kg BW 3-8 25% 50% 75% Work Work

100-150kg BW 3-8 20% 40% 60% 80% Work

If your work approach is 90x5, it is best towarm

up in this order: BWx5, 25x5, 50x5, 70x5 and then
work approach 90x5
On small scales from 0 to 30kg you can
Do 1 warm-up with 50% of the working
weights. All reps of the warm-up sets mustbe
do in explosive and speedy technique!
 PROGRAMME - TWO PHASES
1. VOLYMETRIC CYCLE
Exercise Monday Wednesday Friday
+weight +weight
1 week (volumetric) (light) (heavy)

Pull-Ups 3 х 5-6 2х4 3х3

2 week (light) (maximum) (light)

Dips 2х5 1 x MAX 2х6

(weight
from 3x3)
LOAD PROGRESSION
Reps 6 5 4 3
How
much 2.5 1.25 0.5 Not
add
add

This cycle stretches over 2 weeks, so the

progression of the weights, i.e. increasing the
weights, takes place once every 2 weeks. This
gives the program a longerprogression.
In the first week you work out the whole
training volume, the main working weights
are worked out on Friday 3x3, andon
Monday you do
3 x 5-6 with a weight that is 10kg less than
the weight of the 3x3 on Friday. In
between is one light 2x5 workout on
Wednesday.
The starting weight for the 3x3 layout in this
program should be the same as the weight
you used at the end of the last phase
entry level, but with 5-10kg less weight, it is
better to start the cycle with a reserve.
Either it will be 60-70% of your
One-Round Maximum with
Maximum Weight.
In the second week, on Wednesday, you
test for maximum reps the weight with who
did the 3x3 the previous week. Mondayand
Friday are worth the same light 2x5 and 2x6
workouts.

The progression of loads depends on

specifically from Wednesday's 1xMAX
workout, the more reps you do in
one bout, the more weight you can put on
in the next 2-week bout
cycle. The progression itself is written inthe
table above under the program.
Before you start training on the program, on
light training you take 60-70% of the working
weights on 3x3 and 1xMAX.
Progression of weights on the lungs
training is the same as in basic training -how
much was added on
the main ones, so much you add on the
lungs.
It is in these training sessions that you practise
your technique and, if I may say so,"bleed" for
more
rapid recovery before
the next main training session. These toning
workouts won't seem easy after themain
workouts, you probably won't recover100%,
but with 2 x 4-6 you'll manage without any
problems.
If you for some reason do not
do all the repetitions as planned, e.g. youhave
not recovered to end, then 1 extra day's rest
should be givenbefore the next training.
Otherwise, if you do not performas planned
several training in a row, then the best
the decision will be to move on to the next
phase of the Intensive cycle.

I would also like to point out that the record

the second week's training is not heavy or
extensive, it is just
checking your repetition maximum in one
approach. Yes, this one The only approach
may tire you out a littledue to the fact that you
are maxing it out, but overall it won't hit you
hard or make recovery more difficult before
the next cycle.
It's okay if you sometimes do less than 6
reps on record workouts (4-5 reps), just add
a little less weight in the next cycle. Then
the number of reps is likely to increase to 6
again and the progress will last for some
more time. If you got to such weight that
you can't do 6 reps on a record workout,
then do 5 reps, but in any case do not add
2.5 kg every cycle, go for 1.25 kg every
cycle, slowly but surely, do not hurry.

You should treat this program with

maximum seriousness, then it will give you
its fruits in the form of progress and
increasing the 1RM by several, or even a
dozen, kilograms higher!
An example of your progress on
record-breaking training will be the
table at 4 weeks:
1 cycle
MOND (volume) Wednesday FRIDAY (heavy)
Pull-Ups Pull-Ups Pull-Ups
+50kg 3x6 +40kg 2x5 +60kg 3x3
Dips Dips Dips
+70kg 3x6 +60kg 2x5 +80kg 3x3
MONDAY WEDN (record) FRIDAY
Pull-Ups Pull-Ups Pull-Ups
+40kg 2x5 +60kg 1x6 +40kg 2x5
Dips Dips Dips
+60kg 2x5 +80kg 1x8 +60kg 2x5
2 cycle
MOND (volume) Wednesday FRIDAY (heavy)
Pull-Ups +2.5kg Pull-Ups +2.5kg Pull-Ups +2.5kg
+52.5kg 3x6 +42.5kg 2x5 +62.5kg 3x3
Dips +2.5kg Dips +2.5kg Dips +2.5kg
+72.5kg 3x6 +62.5kg 2x5 +82.5kg 3x3

MONDAY WEDN (record) FRIDAY

Pull-Ups Pull-Ups Pull-Ups
+42.5kg 2x5 +62.5kg 1x6 +42.5kg 2x5
Dips Dips Dips
+62.5kg 2x5 +82.5kg 1x7 +62.5kg 2x5
 2. INTENSIVE CYCLE
Exercise Monday Wed Friday
+weight +weight
1 week (medium) (light) (heavy)
Pull-Ups 6х1 2х4 4х2
+weight

2 Week (light) (peak) (light)

Dips 2х5 3х3 2х6

This phase will be a transition from

intermediate to advanced level by
reducing the number of reps in an
approach and dramatically increasing
the working weights. You can alternate
Volumetric and Intensive cycles in
different ways, e.g. 3-5 cycles you train
on a volumetric cycle and 3-5 cycles on
an Intensive cycle. You can also train on
one of the cycles until you completely
exhaust it and only then change the
cycle to the other one.

The intensive cycle will also be

stretched over 2 weeks, the weights will
increase in
2 times less often than in the entry leveland
between all main training sessions there will
also be light training on technique, so the
programme can be stretched much longer
over the months ahead.
On the Intensive cycle you need to
concentrate fully, not skip training
and do not increase thenumber of
rest days above two days. Too
infrequent training will be will only
make progress worse.

It is also worth removing all unnecessary

exercises other than Muscle-Ups - these can
be added at the end training after the basic
movements.
As you can see, at the start of the week 2 The
main training sessions are 6x1 and 4x2,and in
the second week with the same weight you
do a 3x3 peak workout.

On the first 6x1 workout you increasethe

weight relative to the reserve of the last
approach on the last 3x3
training. Next is the 4x2 workout, where the
number of reps is higher by one, and the
number of sets lower by two. This willbe an
intermediate workout between the 5x1
and 3x3. The 3x3 workout tests your peak
maximum, so to This training should be taken
extremelyseriously!
As I wrote, weight gain by the next cycle
depends on the severity extreme approach in
a 3x3 training session,all depending on the
reserves. See table:
Repetitions 3 3 2
Stock 1-2 0 0

How much 2.5 - 5 0.5 - 1.25 unloading

add
The weight on the auxiliary training grows the
same way as on the main training, i.e. once
per cycle (2 weeks).
The initial weight to be chosen in the very first
cycle will be the same as the last working
weight of the Record cycle. It will be also
possible to increase it by 2.5-5 kg.
Gradually this program will not work properly,
weights are growing, the load on organism is
very high, therefore the recovery will be
longer than usually. Then it will be reasonable
to replace this program by the advanced
level program
 WALK-THROUGH, CHECKING 1RM
At an intermediate level, you need to
check your 1-repeat occasionally maximum.
That's the whole point of Classic
Streetlifting! But if you think broadly, you
can set records not only in 1RM, but also in
2RM, 3RM and higher! It all depends on your
personal predisposition to workouts, with
experience you will be more aware of your
options. Wherever you want to go
If you want to set records, these program will
help you do almost the full range of
repetitions. From level to level, phase to
phase, you increase the weights and
decrease the number of repetitions. From
high volumeto high intensity.
But still, how do you check your 1RM?
How often should it be done?
The higher your level, the more often you
can do 1RM passes, so it is best for a
beginner to do one pass before starting
train according to a program. Based on the
result on the walk-through 1RM, you line up
the athlete's entire training process.
When the lifter is training in the 6-8 rep
range, there is no point in doing 1RM,
because the 1RM will increase by a few
pounds higher anyway without checking.
Later on, at an intermediate level, when
the range of repetitions is reduced to 3-6
repetitions, a walk-through can be done
once every 2-3 months, maybe even a
little more often.
You can do passes at the advanced level
much more frequently, but this will be
explained in more detail in the programme
itself.
The principle of 1RM is very similar to the
warm-up before working weights I wrote
about earlier, only the number of
repetitions is reduced by 1with each
repetition after reaching 50% of the weight
of 1RM in anyof the sets. In fact, there is
nothing as complicated as it may seem at
first sight, but see the table below:
Number of repetitions
Approximate Range 3-5 3-4 2 1 1 1
1RM
0-50kg BW 33% 66% 1RM
50-100kg BW 25% 50% 75% 1RM
Range 1PM 3-5 3-4 2-3 2 1 1
100-150kg BW 20% 40% 60% 80% 1RM
Here's an example. The approximate 1RM of
an athlete in pull-ups is 70kg. Then his warm-
up on the walk-through willlook like this/
1. BW x 3-5
2. 20kg x 3
3. 40kg x 2
4. 55kg x 1
5. 1RM approach 72.5kg x 1 (new record!)
Now let's assume that the lifter has a
1RM on the uneven bars of 130kg. His
walkthrough would look like this:
1. BW x 3-5
2. 25kg x 3
3. 50kg x 3
4. 75kg x 3
5. 100kg x 2
6. 115kg x 1
7. 1RM 132.5kg x 1 (new record!)
I also recommend resting at least 2 days after
or before the main workout with working
weights. I especially advise against doing a
walk-through immediately after the main
workout training or the next day. Take the 1RM
seriously, as it counts as a full workout for your
High Threshold Motor Units! But you will find out
more about this in the Advanced Level
program!
 F.A.Q - ANSWERS TO QUESTIONS
1. How much training for each phase? As long
as you can squeeze the maximum out of
them! Everyone will have a different
duration, depending on genetics, age and
recovery between training.

2. What results can be expected from this

program?
Doing it right will definitely surprise you with the
results, but roughly speaking:
Pull-Ups: 80 to 100kg x1 rep or more!
Dips: 120kg to 150kg x1 rep and over!

3. How much rest do I need between each

approach?
5 to 7 minutes, but after heavy sets you can
rest for up to 8-12 minutes. Rest for as long as
you need, take your time!

4. What exercises can be added to the

program?
Only exercises for the abs.
At this stage it is worth removing anything
unnecessary, especially squats with extra
weight.

5. How many pull-ups and push-ups will I do

without weight with this program?
The number of repetitions will definitely increase in
1.5 to 2 repetitions, maybe more! Pull-Ups 25 to 35
repetitions, Dips 50 to 70 repetitions.
 STRETCH
We don't need a bunch of variations to stretch
in, just the one below:
1. Hang on the bar with both hands or
on one hand, depending on your
level.
(Stretches the back muscles, abs, pecs)
2. Hold the bottom position on the
uneven bars at full stretch.
(stretches pecs, triceps, shoulder
girdle)
3. Reverse hanging on the bar.
4. Plank on straight arms with a bend,
touching the floor with your belly.
(Stretches the front part of the body,
i.e. the abs)
Do 2-3 approaches of 30-40 seconds at the end of your
workout.
 NOURISHMENT AND SLEEP
There are basic principles
recover from your training! Eat right and get
enough sleep, and your progress will take off likea
bird in the sky! To be more specific, it's a good idea
to start by adjusting your diet, i.e. removing The
national rubbish: cakes, biscuits, sodas, Snickers,
sweets, chocolates and so on. These can be eaten,
but preferably very infrequently.
The next thing to do is to get rid of
bad habits, stop drinking alcohol and smoking
cigarettes.
Firstly - it will slow down your progress in
training, and secondly, it will be even more
detrimental when combined with training
Between training sessions, you need to give
nutrition
your body as much as possible, eat lots of slowand
fast carbohydrates, and
proteins and fats. Fast carbohydrates include fruit,
such as apples and bananas, dried fruit like
sultanas and dates, or
Pastries in the form of marshmallows,
marshmallows or marmalade. Slow carbohydrates
include pasta, oatmeal, rice, buckwheat, millet
and similar cereals. A protein-fat meal is desirable
after training. This can be done with any kind of
whole meat or
meat cutlets, eggs and pulses in the form of
peas. Butter and nuts can be consumed along
with these; these will be sources of fats.
The most important thing in your diet is to avoid
combining proteins and
I do not recommend combining fats with
carbohydrates, i.e. follow the Separate Dietary
Guidelines, especially do not combinefats and
carbohydrates.
This is done to eat much more than usual to
increase the daily allowance
calorie allowances. Protein and carbohydrates are
also best eaten separately, so that proteins are
digested quickly and without putrefaction.
Protein is best combined with fibre, and
vegetables will serve as this. I strongly
recommend a separate diet and a deficit
calories for those athletes who are overweight.
Also, train hard, increase your daily activity and
look in the mirror more often, as the scale
doesn't give you full information on your
body recomposition. (Body recomposition is the
simultaneous burning of fat and gaining muscle
mass). Take at least 10k steps a day, get a good
night's sleep and don't
Eat your stress with all sorts of crap.
I won't tell you anything new about sleep either:
1. A minimum of eight to nine hours of sleep.
2. Ventilate the room before going to bed.
3. Sleep in complete darkness and silence.
4. Don't eat or drink an hour before bedtime.
5. Turn off all gadgets and lights an hour before
bedtime.
6. Improve the sleeping place: buy a more
comfortable pillow and mattress.
7. Don't set a loud alarm clock to
the body is not under stress. It is better towake
up without an alarm clock at all.
Thank you for purchasing this program! I hope
you will start your training journey withthis
program, as I used a similar progression
method with rubber myself a long time ago.
The load in this program is themost optimal, you
can adjust yourself
it to your liking. Have fun training andprogress!

Regards, your mentor Andrei Pakin

© ANDRESTATIX

There's a passphrase in the

program
which is not easy to find.
And whoever finds it will get asurprise!