Street Workout 3 (Derek "Iron" Cruz) Science Behind the Plan: "Street workouts require raw strength, creativity, and the ability to adapt to any environment," says Derek. This specialized plan develops the pulling power, pushing strength, and body control necessary for impressive street calisthenics. The program implements specific preparatory exercises and progressive skill development through incremental progressions rather than simply increasing volume.
6-Week Program: Week 1-2: Street Foundation
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Day 1: bkifa!p (back, back, biceps, forearms, abs, overall, traps) - Pull/core focus
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8 reps × 3 sets per exercise with specific street calisthenics preparation
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Day 2: thmegj (triceps, shoulders, arms, chest, legs, hips) - Push/lower strength
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8 reps × 3 sets per exercise
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Day 3: qnuz! (quads, hamstrings, glutes, obliques, overall) - Functional power
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Street Development
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Day 1: bkifa!p (back, back, biceps, forearms, abs, overall, traps) - Pull/core focus
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6 reps × 4 sets per exercise with intermediate street skill progressions
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Day 2: thmegj (triceps, shoulders, arms, chest, legs, hips) - Push/lower strength
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6 reps × 4 sets per exercise
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Day 3: qnuz! (quads, hamstrings, glutes, obliques, overall) - Functional power
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Street Mastery
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Day 1: bkifa!p! (back, back, biceps, forearms, abs, overall, traps, overall) - Pull/core focus
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4 reps × 6 sets per exercise with advanced street workout skills
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Day 2: thmegja (triceps, shoulders, arms, chest, legs, hips, abs) - Push/lower strength
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4 reps × 6 sets per exercise
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Day 3: qnuz! (quads, hamstrings, glutes, obliques, overall) - Functional power
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6 reps × 5 sets per exercise
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Total volume per week: =564 reps