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Pickles advanced

by Ishaan S.
2 athletes joined

Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2024 01:22
  • Last Edited
    Jun 18, 2025 12:16

Summary

Elevate your training with the **Pickles Advanced** program, designed for seasoned lifters ready to push their limits over three intense weeks. Committing just three days a week, you'll engage in a diverse mix of bodyweight and machine exercises, focusing on strength, stability, and endurance. From the Single Legged Calf Raise to the Bulgarian Split Squat, each session is crafted to challenge your muscles and enhance your performance. Get ready to unlock new levels of strength and conditioning with this comprehensive full-gym workout plan!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Legged Calf raise
4
50 reps
-
2
Pallof Press
4
15 reps
-
3
Side step with thera band squat
1
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1
60 reps
-
5
Modified McGill Crunch
3
1 mins
-
6
Side step squat keep feet still band around edges of feet
1
AMRAP
-
7
Plank
3
50 secs
-
8
Side Plank
2
25 secs
-
9
Deadlift (Barbell)
2
3-5 reps
-
10
Back Extension
3
45 secs
-
11
Leg Extension
1
5-7 reps
RPE 9-10
12
Bulgarian Split Squat (Bodyweight)
2
6 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Single Legged Calf raise
4 Sets
50 Reps
-
2
Pallof Press
4 Sets
15 Reps
-
3
Side step with thera band squat
1 Set
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1 Set
60 Reps
-
5
Modified McGill Crunch
3 Sets
1 mins
-
6
Side step squat keep feet still band around edges of feet
1 Set
AMRAP
-
7
Plank
3 Sets
50 secs
-
8
Side Plank
2 Sets
25 secs
-
9
Deadlift (Barbell)
2 Sets
3-5 Reps
-
10
Back Extension
3 Sets
45 secs
-
11
Leg Extension
1 Set
5-7 Reps
@9-10
12
Bulgarian Split Squat (Bodyweight)
2 Sets
6 Reps
-
Day 2
1
Single Legged Calf raise
4 Sets
50 Reps
-
2
Pallof Press
4 Sets
15 Reps
-
3
Side step with thera band squat
1 Set
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1 Set
60 Reps
-
5
Modified McGill Crunch
3 Sets
1 mins
-
6
Side step squat keep feet still band around edges of feet
1 Set
AMRAP
-
7
Plank
3 Sets
50 secs
-
8
Side Plank
2 Sets
25 secs
-
9
Deadlift (Barbell)
2 Sets
3-5 Reps
-
10
Back Extension
3 Sets
45 secs
-
11
Leg Extension
1 Set
5-7 Reps
@9-10
12
Bulgarian Split Squat (Bodyweight)
2 Sets
6 Reps
-
Day 3
1
Single Legged Calf raise
4 Sets
50 Reps
-
2
Pallof Press
4 Sets
15 Reps
-
3
Side step with thera band squat
1 Set
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path
1 Set
60 Reps
-
5
Modified McGill Crunch
3 Sets
1 mins
-
6
Side step squat keep feet still band around edges of feet
1 Set
AMRAP
-
7
Plank
3 Sets
50 secs
-
8
Side Plank
2 Sets
25 secs
-
9
Deadlift (Barbell)
2 Sets
3-5 Reps
-
10
Back Extension
3 Sets
45 secs
-
11
Leg Extension
1 Set
5-7 Reps
@9-10
12
Bulgarian Split Squat (Bodyweight)
2 Sets
6 Reps
-