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BoostcampPNG

Pickle Training

by Mizan A.
2 athletes joined

Program Description

The purpose of this program is to train the possible physical capabilities of the human body to keep it healthy and functional. Active Stretches (Hold/explore each position for 1 min) - Primal squat / deep squat / horse stance (resting squat position) - Cossack squat (work each side) - Deep (knees over toes) lunge (work each side) Single leg bodyweight good morning (hip hinge; work each side) - Overhead shoulder / lateral pec stretch (work each side) - Dead hang (1 min or your RPE 6/7) Optional: crab reach

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 05:47
  • Last Edited
    Sep 07, 2024 08:18
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Inverted Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Band Pull Apart
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Inverted Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Band Pull Apart
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Inverted Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Band Pull Apart
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Inverted Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Band Pull Apart
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6.5
3
Inverted Row
2
6 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 8
5
Chin-Up (Bodyweight)
2
8 reps
RPE 8
6
Sissy Squat
2
8 reps
RPE 8
7
Pike Push Up
2
7-8 reps
RPE 7
8
Push Up
2
7-10 reps
RPE 7.5
9
Sprint
1
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6.5
3
Inverted Row
2
6 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 8
5
Chin-Up (Bodyweight)
2
8 reps
RPE 8
6
Sissy Squat
2
8 reps
RPE 8
7
Pike Push Up
2
7-8 reps
RPE 7
8
Push Up
2
7-10 reps
RPE 7.5
9
Sprint
1
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6.5
3
Inverted Row
2
6 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 8
5
Chin-Up (Bodyweight)
2
8 reps
RPE 8
6
Sissy Squat
2
8 reps
RPE 8
7
Pike Push Up
2
7-8 reps
RPE 7
8
Push Up
2
7-10 reps
RPE 7.5
9
Sprint
1
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6.5
3
Inverted Row
2
6 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 8
5
Chin-Up (Bodyweight)
2
8 reps
RPE 8
6
Sissy Squat
2
8 reps
RPE 8
7
Pike Push Up
2
7-8 reps
RPE 7
8
Push Up
2
7-10 reps
RPE 7.5
9
Sprint
1
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Inverted Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Band Pull Apart
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Inverted Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Band Pull Apart
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Inverted Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Band Pull Apart
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chin-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Inverted Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Band Pull Apart
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6.5
3
Inverted Row
2
6 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 8
5
Chin-Up (Bodyweight)
2
8 reps
RPE 8
6
Sissy Squat
2
8 reps
RPE 8
7
Pike Push Up
2
7-8 reps
RPE 7
8
Push Up
2
7-10 reps
RPE 7.5
9
Sprint
1
5 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6.5
3
Inverted Row
2
6 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 8
5
Chin-Up (Bodyweight)
2
8 reps
RPE 8
6
Sissy Squat
2
8 reps
RPE 8
7
Pike Push Up
2
7-8 reps
RPE 7
8
Push Up
2
7-10 reps
RPE 7.5
9
Sprint
1
5 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6.5
3
Inverted Row
2
6 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 8
5
Chin-Up (Bodyweight)
2
8 reps
RPE 8
6
Sissy Squat
2
8 reps
RPE 8
7
Pike Push Up
2
7-8 reps
RPE 7
8
Push Up
2
7-10 reps
RPE 7.5
9
Sprint
1
5 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6.5
3
Inverted Row
2
6 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 8
5
Chin-Up (Bodyweight)
2
8 reps
RPE 8
6
Sissy Squat
2
8 reps
RPE 8
7
Pike Push Up
2
7-8 reps
RPE 7
8
Push Up
2
7-10 reps
RPE 7.5
9
Sprint
1
5 reps
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Inverted Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Band Pull Apart
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
Day 2
1
Pike Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
Push Up (Weighted)
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
4
Katana Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 3
1
Jumping Jack
1 Set
5 mins
@6
2
Stretching
1 Set
10 mins
@6.5
3
Inverted Row
2 Sets
6 Reps
@7
4
Pistol Squat
2 Sets
8 Reps
@8
5
Chin-Up (Bodyweight)
2 Sets
8 Reps
@8
6
Sissy Squat
2 Sets
8 Reps
@8
7
Pike Push Up
2 Sets
7-8 Reps
@7
8
Push Up
2 Sets
7-10 Reps
@7.5
9
Sprint
1 Set
5 Reps
Day 4
1
Stretching
1 Set
10-30 mins
@6
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Inverted Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Band Pull Apart
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
Day 6
1
Pike Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
Push Up (Weighted)
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
4
Katana Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 7
1
Jumping Jack
1 Set
5 mins
@6
2
Stretching
1 Set
10 mins
@6.5
3
Inverted Row
2 Sets
6 Reps
@7
4
Pistol Squat
2 Sets
8 Reps
@8
5
Chin-Up (Bodyweight)
2 Sets
8 Reps
@8
6
Sissy Squat
2 Sets
8 Reps
@8
7
Pike Push Up
2 Sets
7-8 Reps
@7
8
Push Up
2 Sets
7-10 Reps
@7.5
9
Sprint
1 Set
5 Reps