This advanced street workout program is suitable for experienced athletes who train at least 3 times a week. The goal of this advanced street workout program is to strengthen your whole body and overall endurance. This will give you a strong foundation which is needed for other advanced street workout exercises or specific isometric exercises you like to perform.

The first day of the training week will focus slightly more on the arms, the second training day has a focus on legs and the third training day is slightly more focused on strengthening the core body.

Advanced street workout routine

Workout goal: full body / getting stronger
Level: advanced
Duration: 6 weeks
Frequency: 3 times a week

Day 1Pull-ups 2 - BLACKDAY

Day 2 – Rest day

Day 3

Day 4 – Rest day

Day 5

Day 6 – Rest day

Day 7 – Rest day

Workout Intensity

Each round should take you approximately 20 minutes to complete, depending on the amount of rest you take in between each exercise. Research suggest that a shorter rest period in between exercises is better for strength and muscle growth, but we advice to train at an intensity where you can manage to do many repetitions with a good technique. When you feel comfortable doing this street workout routine, you can increase the intensity by taking a shorter rest period in between each exercise or perform two rounds of 20 minutes on one day with a short break in between.

Progression and rest

For the best results and fast progression it is recommended to perform this advanced street workout routine 3 times a week. But always listen carefully to your body. Your body might need a few extra day’s to recover from these street workouts. Here you can read more about how much rest your muscles need after a workout. It is also recommended to do a warming up before and cooling down after your workout.