logo
BoostcampPNG

J: Strength and szise Pickle inspired

by Joshua S.
2 athletes joined

Program Description

The purpose is to create the strength of dinosaur killer pickle and the size of his physique in a realistic perspective.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 15, 2024 02:59
  • Last Edited
    Jun 18, 2025 10:56

Summary

Unleash your strength and size with this unique 5-week program inspired by the art of pickleball! Designed for three days a week, each session targets key muscle groups through a mix of bodyweight and dumbbell exercises, including challenging moves like Pistol Squats and Weighted Pull-Ups. With a focus on progressive overload, you’ll build muscle and enhance functional strength while enjoying the flexibility of a garage gym setup. Get ready to elevate your training and see impressive results!
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
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
5 reps
RPE 10
2
Goblet Squat
4
6-8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
5 reps
RPE 10
2
Goblet Squat
4
6-8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
5 reps
RPE 10
2
Goblet Squat
4
6-8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
5 reps
RPE 10
2
Goblet Squat
4
6-8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
5 reps
RPE 10
2
Goblet Squat
4
6-8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 10
2
Pullover (Dumbbell)
4
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Hammer Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 10
2
Pullover (Dumbbell)
4
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Hammer Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 10
2
Pullover (Dumbbell)
4
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Hammer Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 10
2
Pullover (Dumbbell)
4
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Hammer Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 10
2
Pullover (Dumbbell)
4
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Hammer Curl
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 10
2
Decline Ring push Up
4
6-8 reps
RPE 10
3
French Press
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 10
2
Decline Ring push Up
4
6-8 reps
RPE 10
3
French Press
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 10
2
Decline Ring push Up
4
6-8 reps
RPE 10
3
French Press
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 10
2
Decline Ring push Up
4
6-8 reps
RPE 10
3
French Press
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
RPE 10
2
Decline Ring push Up
4
6-8 reps
RPE 10
3
French Press
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Pistol Squat
5 Sets
5 Reps
@10
2
Goblet Squat
4 Sets
6-8 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@10
4
Standing Calf Raise
3 Sets
8-10 Reps
@10
5
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
5 Sets
5 Reps
@10
2
Pullover (Dumbbell)
4 Sets
6-8 Reps
@10
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
5
Hammer Curl
3 Sets
8-10 Reps
@10
Day 3
1
Dip (Weighted)
5 Sets
5 Reps
@10
2
Decline Ring push Up
4 Sets
6-8 Reps
@10
3
French Press
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
@10
5
Rear Delt Fly (Dumbbell)
5 Sets
10-15 Reps
@10