🦖 Pickle: The Dinosaur Hunter's Program

Pickle: The Dinosaur Hunter’s Program is a ruthless hybrid training system built for one mission: to forge unstoppable upper body strength, ruthless pulling power, and a dense, battle-hardened physique.

The program is divided into four progressive phases that build strength, size, and peak performance, focusing on the main lifts: weighted pull-ups, deadlifts, weighted dips, and squats. Each phase has a clear goal to systematically prepare you for maximum strength.

Phase One is Accumulation (weeks 1 to 4). The goal here is to build muscle, tendon resilience, and master the lifts with moderate loads and higher volume. You will be doing weighted pull-ups for 6 to 8 reps, stiff-leg deficit deadlifts for 6 to 8 reps, weighted dips for 6 to 8 reps, and squats for 6 to 8 reps. The focus is on accumulating clean, quality volume, strengthening muscles and connective tissue, and building a solid work capacity foundation.

Phase Two is Strength (weeks 5 to 8). The goal now is to increase absolute strength by lifting heavier loads at lower rep ranges. The lifts are weighted pull-ups for 4 to 6 reps, standard deficit deadlifts for 4 to 6 reps, weighted dips for 4 to 6 reps, and squats for 4 to 6 reps. The focus is on heavier weights with perfect form, beginning to condition the nervous system for max output, and building the kind of strength that will fuel your peak later on.

Phase Three Part One is Peak (weeks 9 to 10). The goal is to prepare the body for maximum load lifting, increase neural drive, and tighten technique. The lifts are weighted pull-ups for 3 to 5 reps, standard deadlifts (no deficit) for 3 to 5 reps, weighted dips for 3 to 5 reps, and squats for 3 to 5 reps. The focus is on reducing fatigue while sharpening strength, practicing heavy singles and doubles without fully maxing out yet, and moving heavy weights with maximum precision and speed.

Phase Three Part Two is 1RM Peaking (weeks 11 to 12). The goal is to maximize absolute strength and test your limits. You will be doing weighted pull-ups for 1 to 3 reps, standard deadlifts (no deficit) for 1 to 3 reps, weighted dips for 1 to 3 reps, and squats for 1 to 3 reps. The focus is on reaching technical true one-rep maxes (or very close), minimizing volume to allow full recovery between sessions, and putting all the built-up strength to use in testing your maximum capabilities.

The main lifts serve a specific purpose. Weighted pull-ups build pure vertical pulling power and dense lat and upper back size. Deadlift variations strengthen the posterior chain, the spine, and full-body tension. Weighted dips are the vertical pressing version of the squat, building chest, shoulder, and tricep pressing power. Squats are the core driver of full-body strength, building systemic growth and work capacity. 

Developing these muscles will lead to a physique reminiscient of how Pickle is drawn in the Baki manga and anime, with a giant back, cannon-ball delts, a dense chest and tree-trunk legs.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Pull-Up (Neutral Grip, Weighted)

Pull-Up (Assisted)

Incline Lateral Raise

Standing Clean And Press

Upper

Sprint

Stiff Leg Deficit Deadlift

Farmer's Walk (Weighted)

Hack Squat

Straight Leg Calf Raise

Cable Crunch

Lower

Rear Delt Fly (Cable)

Tempo OHP

Pec Deck (Machine)

Wrist Curls

Density

Face Pull

Pull-Up (Negatives)

Bent Over Row (Barbell)

Cardio

Squat (Barbell)

Bulgarian Split Squat (Barbell)

Leg Curl

Machine Ab Crunches

Deficit Deadlift (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Scapular Pull-Up

Inverted Row

Deficit Push Up

Overhead Tricep Extension (Cable)

Deadlift (Barbell)

Squat (Paused)

Lateral Raise (Machine)

Pull-Up (Bodyweight)

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Lat Pulldown

Dip (Assisted)

Pull-Up (Weighted)

Pull-up, squat and OHP

Dips and deadlift

Bench Press (Barbell)

Bench press and bent row

Phase one

Phase two

Phase three

Deload

Testing 1RMs

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