SL PRO Program Builder
SL PRO Program Builder
Building a perfect training program based on your needs was never easier. Choose your street lifting level, your equipment and how often you want to train. The program builder will then create the perfect template for you. Add your training values to the template and start to progress!
IN-S. = In-Season, OFF-S. = Off-Season. In-Season programs come with a competition attempt calculator telling you exactly how to warm up and select your attempts for best performance!
HOW YOU GET ACCESS
HOW YOU GET ACCESS
After your purchase, you will directly receive a download link for your program:
- Click on the download link on the 'Thank you' page and save the PDF file (you will get additionally an email with the link)
- Open the PDF file, and make a copy of the program sheet
SUPPORT
SUPPORT
If for any reason you have trouble with your purchase or download, please write us an email to: support@kingofweighted.com
If you should have any questions about the program itself, please write us an email to: lois@kingofweighted.com
manufacturer details
manufacturer details
King of Weighted GmbH
Petersburger Straße 28, 10249 Berlin, Germany
support@kingofweighted.com
STEP 1: CHOOSE YOUR LEVEL
INTERMEDIATE
You have been training regularly for at least a year and have a solid foundation in the basic exercises. The requirements are:
Muscle Ups*: Not required
Pull Ups: 8+ reps
Dips: 10+ reps
Squat: 1x bodyweight
*Individual Muscle Up levels based on training experience can be selected in the program
ADVANCED
This level is ideal for experienced athletes who already have a strong foundation and want to further improve their performance. The requirements are:
Muscle Ups*: 1-2 reps
Pull Ups: 12+ reps
Dips: 15+ reps
Squat: 1.5x bodyweight
*Individual Muscle Up levels based on training experience can be selected in the program
Step 2: Choose your Equipment
BASIC
Pull Up Bar, Dip Bars, Squat Rack, Barbell, Rings
REGULAR
Pull Up Bar, Dip Bars, Squat Rack, Barbell, Multi-Bench, Dumbbells
Fully EQUIPPED
Pull Up Bar, Dip Bars, Squat Rack, Barbell, everything a modern gym has to offer
Step 3: Season & Training Days
IN-SEASON
Preparing for a competition or test day in 10 weeks or less. In-Season programs are designed to peak your 1RM performance.
OFF-SEASON
Rebuild your strength after a competition/ max out or injury phase. Perfect to be trained before or after In-Season programs.
Training DAYS
Choose the number of training days per week that you want to train. The program builder offers 3, 4 and 5 training days per week.
KEY FEATURES
PROGRAM LENGTH
The programs are 10 weeks long with an average duration of ca. 90min training per session.
VIDEO CONTENT
Master the four essential competition lifts: Muscle Up, Pull Up/Chin Up, Dips, and Squat through detailed instructional videos.
PERIODIZATION
Modern block periodization, microscale changes on a block-to-block basis with RPE and percentage-based programming.
TRACKING
Plug in your reps and RPE to instantly receive a recommended lift number for the day, optimizing your training efficiency
Keep track of crucial metrics like weekly estimated 1RM for each lift, body weight, sleep, nutrition, training volume, and more.
LOAD MANAGEMENT
Adjust load ranges for exercises like Muscle Ups, Pull Ups, and Dips based on your daily body weight
Recover and reset with a mid-program Deload week, ensuring you can consistently train at 100%
EXERCISE LIBRARY
Strengthen weak points and make the most of available equipment with our extensive exercise library
FAQs
Access expert advice on optimizing your program, including tips on rest periods, accessories, and more.
1 Rep Max Taper & Test Week
Test your progress and showcase your strength with a built-in 1RM taper and test week - perfect for competition preparation. Plan your competition or test day attempts with our calculator, trusted by competitive athletes for precision and success.
TRUSTED EXPERT
Lois, the designer of these programs, is one of the best Streetlifting coaches in the world with a lot of experience, from beginners to world record holders and national champions. Since 2020, he has been a strength and conditioning coach at King of Weighted, specializing in Streetlifting, biomechanics and rehabilitation. Lois has worked with hundreds of clients of all ages, genders, weight classes and experience levels, offering expert guidance on programming for Streetlifting and Calisthenics. His extensive experience with a diverse range of athletes and injury cases ensures a holistic and tested approach to writing training programs.
