Program Description
pt
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodyweight Fitness
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedJul 17, 2024 01:22
- Last EditedJun 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!
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 raise4 Sets
50 Reps
-
2
Pallof Press4 Sets
15 Reps
-
3
Side step with thera band squat1 Set
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path1 Set
60 Reps
-
5
Modified McGill Crunch3 Sets
1 mins
-
6
Side step squat keep feet still band around edges of feet1 Set
AMRAP
-
7
Plank3 Sets
50 secs
-
8
Side Plank2 Sets
25 secs
-
9
Deadlift (Barbell)2 Sets
3-5 Reps
-
10
Back Extension3 Sets
45 secs
-
11
Leg Extension1 Set
5-7 Reps
@9-10
12
Bulgarian Split Squat (Bodyweight)2 Sets
6 Reps
-
Day 2
1
Single Legged Calf raise4 Sets
50 Reps
-
2
Pallof Press4 Sets
15 Reps
-
3
Side step with thera band squat1 Set
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path1 Set
60 Reps
-
5
Modified McGill Crunch3 Sets
1 mins
-
6
Side step squat keep feet still band around edges of feet1 Set
AMRAP
-
7
Plank3 Sets
50 secs
-
8
Side Plank2 Sets
25 secs
-
9
Deadlift (Barbell)2 Sets
3-5 Reps
-
10
Back Extension3 Sets
45 secs
-
11
Leg Extension1 Set
5-7 Reps
@9-10
12
Bulgarian Split Squat (Bodyweight)2 Sets
6 Reps
-
Day 3
1
Single Legged Calf raise4 Sets
50 Reps
-
2
Pallof Press4 Sets
15 Reps
-
3
Side step with thera band squat1 Set
AMRAP
-
4
Banded knee raise dorsiflexed, leaning against railing up to elbows keep legs in a straight path1 Set
60 Reps
-
5
Modified McGill Crunch3 Sets
1 mins
-
6
Side step squat keep feet still band around edges of feet1 Set
AMRAP
-
7
Plank3 Sets
50 secs
-
8
Side Plank2 Sets
25 secs
-
9
Deadlift (Barbell)2 Sets
3-5 Reps
-
10
Back Extension3 Sets
45 secs
-
11
Leg Extension1 Set
5-7 Reps
@9-10
12
Bulgarian Split Squat (Bodyweight)2 Sets
6 Reps
-