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!

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

Pickle Training

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Weighted)

Chin-Up (Weighted)

Inverted Row

Band Pull Apart

Pull Day

Pike Push Up

Push Up (Weighted)

Lateral Raise (Cable)

Katana Extension

Push Day

Jumping Jack

Stretching

Pistol Squat

Chin-Up (Bodyweight)

Sissy Squat

Push Up

Sprint

Functional Day

REST DAY

Sissy Squat (Weighted)

Bulgarian Split Squat (Barbell)

Single Leg Romanian Deadlift

Single Leg Calf Raise

Leg Day

Dip (Weighted)

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