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Project 6PKA36 4-Weeks Cycle

by Ken Limz

Program Description

Pickleball, Run, Lift

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 12:29
  • Last Edited
    Jun 22, 2025 11:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Walling
1
45 mins
RPE 6
3
Bench Press (Paused)
3
5 reps
75%
4
Pull-Up (Assisted)
3
10-12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
8
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Walling
1
45 mins
RPE 6
3
Bench Press (Paused)
3
5 reps
78%
4
Pull-Up (Assisted)
3
10-12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
8
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Walling
1
45 mins
RPE 6
3
Bench Press (Paused)
3
5 reps
80%
4
Pull-Up (Assisted)
3
10-12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
8
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Walling
1
45 mins
RPE 6
3
Bench Press (Paused)
3
5 reps
83%
4
Pull-Up (Assisted)
3
10-12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Wrist Curls
2
20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
8
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 6
3
Walling
1
30-45 mins
RPE 7
4
Ladder Drill
4
10 reps
RPE 6
5
Mobility
1
10-15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 6
3
Walling
1
30-45 mins
RPE 7
4
Ladder Drill
4
10 reps
RPE 6
5
Mobility
1
10-15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 6
3
Walling
1
30-45 mins
RPE 7
4
Ladder Drill
4
10 reps
RPE 6
5
Mobility
1
10-15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 6
3
Walling
1
30-45 mins
RPE 7
4
Ladder Drill
4
10 reps
RPE 6
5
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8 reps
70%
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 6
4
Lateral Bound
3
15 reps
RPE 6
5
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Romanian Deadlift (Barbell)
3
8 reps
73%
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 6
4
Lateral Bound
3
15 reps
RPE 6
5
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
75%
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 6
4
Lateral Bound
3
15 reps
RPE 6
5
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
78%
2
Romanian Deadlift (Barbell)
3
8 reps
78%
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 6
4
Lateral Bound
3
15 reps
RPE 6
5
Lateral Med Ball Throw
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30 mins
RPE 6
2
Run
1
50 mins
RPE 8
3
Russian Twist
3
12 reps
RPE 6
4
Pallof Press
3
12 reps
RPE 6
5
Bird Dog
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30 mins
RPE 6
2
Run
1
50 mins
RPE 8
3
Russian Twist
3
12 reps
RPE 6
4
Pallof Press
3
12 reps
RPE 6
5
Bird Dog
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30 mins
RPE 6
2
Run
1
50 mins
RPE 8
3
Russian Twist
3
12 reps
RPE 6
4
Pallof Press
3
12 reps
RPE 6
5
Bird Dog
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30 mins
RPE 6
2
Run
1
50 mins
RPE 8
3
Russian Twist
3
12 reps
RPE 6
4
Pallof Press
3
12 reps
RPE 6
5
Bird Dog
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Open Play
1
90-150 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Open Play
1
90-150 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Open Play
1
90-150 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Open Play
1
90-150 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Play
1
90-120 mins
RPE 6
2
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Play
1
90-120 mins
RPE 6
2
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Play
1
90-120 mins
RPE 6
2
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Play
1
90-120 mins
RPE 6
2
Run
1
60-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Play
1
160-240 mins
RPE 8
2
Run
1
60-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Play
1
160-240 mins
RPE 8
2
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Play
1
160-240 mins
RPE 8
2
Run
1
80-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Play
1
160-240 mins
RPE 8
2
Run
1
90-100 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
10-15 mins
@6
2
Walling
1 Set
45 mins
@6
3
Bench Press (Paused)
3 Sets
5 Reps
75%
4
Pull-Up (Assisted)
3 Sets
10-12 Reps
@6
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Wrist Curls
2 Sets
20 Reps
@8
7
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
8
Lateral Med Ball Throw
3 Sets
12 Reps
@8
Day 2
1
Stretching
1 Set
10-15 mins
@6
2
Run
1 Set
40-50 mins
@6
3
Walling
1 Set
30-45 mins
@7
4
Ladder Drill
4 Sets
10 Reps
@6
5
Mobility
1 Set
10-15 mins
@6
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
70%
3
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
@6
4
Lateral Bound
3 Sets
15 Reps
@6
5
Lateral Med Ball Throw
3 Sets
12 Reps
@8
Day 4
1
Walling
1 Set
30 mins
@6
2
Run
1 Set
50 mins
@8
3
Russian Twist
3 Sets
12 Reps
@6
4
Pallof Press
3 Sets
12 Reps
@6
5
Bird Dog
3 Sets
12 Reps
@6
Day 5
1
Stretching
1 Set
10-15 mins
@6
2
Open Play
1 Set
90-150 mins
@8
Day 6
1
Open Play
1 Set
90-120 mins
@6
2
Run
1 Set
60-70 mins
@6
Day 7
1
Open Play
1 Set
160-240 mins
@8
2
Run
1 Set
60-70 mins
@6