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!

97.50 EUR Sale Save
Experience Level Intermediate
Equipment Level Basic
Season & Training Days (3,4 or 5) In-S - 3D

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!

To build your perfect program, see explanations below


Adding to Cart Added to Cart

After your purchase, you will directly receive a download link for your program:

  1. Click on the download link on the 'Thank you' page and save the PDF file (you will get additionally an email with the link)
  2. Open the PDF file, and make a copy of the program sheet

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

program selection

Step 1: Choose your Experience 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 Level

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: Choose your Season

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.

Get ready to lift smarter, not harder

PROGRAM - KEY FEATURES

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program length & training method

10 weeks of structured, results-driven training with a modern block periodization, microscale changes on a block-to-block basis - RPE and percentage-based programming. Training sessions can be completed in around 90 minutes.

In-Depth Video Content

Master the four essential competition lifts: Muscle Up, Pull Up/Chin Up, Dips, and Squat through detailed instructional videos

Personalized e1RM Calculator & Comprehensive Program Tracker

  • 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.

Variable Load Ranges & Built-In Deload Week

  • 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%

Custom Exercise Variants

Strengthen weak points and make the most of available equipment with our extensive exercise library

Detailed FAQ

Access expert advice on optimizing your program, including tips on rest periods, accessories, and more.

features

In-Season Programs

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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

Attempt Planner

Plan your competition or test day attempts with our calculator, trusted by competitive athletes for precision and success

The most complete, one-time purchase streetlifting training available

Follow the guidelines, input your data, track your progress, and watch yourself get stronger, week by week. This is how you train smart, avoid burnout, and keep progressing towards your goals. 

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About the person behind the program

Lois 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.

Customer Reviews

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K
K.B.
WOW! SL Pro Program Builder

This program finally gives me structure to my workouts! I have been strength testing in my workouts for some time now and although I was making progress, It would come at a cost of repeating the same workouts every other day and just pushing for max weight possible. This was causing some strain and fatigue in the muscles which wasn’t reviving itself. This program gives me structure in a way that I can continue day after day without the sore muscles and fatigue and still make progress. Don’t be fooled though after each day following this program I felt like I had a hard and constructive workout to say the least. Looking forward to venture into the final weeks of this program.