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Pickle Training

by Mizan A.
5 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
    Jun 18, 2025 12:48

Summary

Unleash your potential with the Pickle Training program, a comprehensive 4-week journey designed to sculpt your upper body and enhance functional strength. With a commitment of just 7 days a week, you'll tackle targeted workouts including pull and push days, complemented by functional training to keep your body agile and responsive. Each session is crafted to maximize muscle engagement, featuring exercises like weighted pull-ups and pike push-ups, ensuring you build strength and endurance effectively. Get ready to challenge yourself and see real results in just one month!
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4.8 Stars with 10, 000+ Ratings
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
Pike Push Up
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Push Up (Weighted)
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Katana Extension
1
1
8-12 reps
8-12 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
Stretching
1
20 mins
RPE 6.5
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
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 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
20 mins
RPE 6.5
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
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 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
Stretching
1
20 mins
RPE 6.5
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
Sissy Squat (Weighted)
1
10-20 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
1
6-12 reps
RPE 9.5
3
Single Leg Romanian Deadlift
1
6-12 reps
RPE 8
4
Single Leg Calf Raise
1
15-25 reps
RPE 8
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 2
1
Stretching
1 Set
20 mins
@6.5
Day 3
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 4
1
Stretching
1 Set
20 mins
@6.5
Day 5
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 6
1
Stretching
1 Set
20 mins
@6.5
Day 7
1
Sissy Squat (Weighted)
1 Set
10-20 Reps
@9
2
Bulgarian Split Squat (Barbell)
1 Set
6-12 Reps
@9.5
3
Single Leg Romanian Deadlift
1 Set
6-12 Reps
@8
4
Single Leg Calf Raise
1 Set
15-25 Reps
@8
Day 1
1
Pike Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Push Up (Weighted)
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
5
Katana Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10