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J: Strength and szise Pickle inspired

by Joshua S.
3 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
    Aug 31, 2025 06:16

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Lats
10.5%
Upper Back
9.2%
Chest
8.7%
Biceps
8.5%
Quadriceps
8.1%
Front Delts
7.4%
Hamstrings
6.8%
Glutes
6.6%
Abs
6.3%
Rear Delts
5.5%
Middle Delts
4.6%
Calves
2.8%
Lower Back
2.2%
Forearms
1.1%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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