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Pickleball Conditioning

by Beni Delaval
1 athletes joined

Program Description

Full body workouts with a focus on strength, power and endurance for pickleball.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2025 06:08
  • Last Edited
    Aug 05, 2025 07:07
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Crunch (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Crunch (Exercise Ball)
3
10 reps
RPE 8
5
Quadruped
3
10 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
7
Lunge (Dumbbell)
3
10 reps
RPE 8
8
Standing Calf Raise
3
15 reps
RPE 8
9
Lat Pulldown
3
10 reps
RPE 8
10
Hamstring Curl
3
10 reps
RPE 8
11
Seated Row (Cable)
3
10 reps
RPE 8
12
Bench Press (Dumbbell)
3
10 reps
RPE 8
13
Lying Tricep Extension (Dumbbell)
3
10 reps
RPE 8
14
Shrug (Dumbbell)
3
10 reps
RPE 8
15
Cycling
1
3 mins
RPE 3
16
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Plank
3
1 mins
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
5
Partial Squat
3
10 reps
RPE 8
6
Alternating Lunge with Rotation
3
10 reps
RPE 8
7
Crab Walk
3
10 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 3
9
Wood Chop
3
10 reps
RPE 3
10
Lying Reverse Fly
3
10 reps
RPE 8
11
Rotational Snatch (Dumbbell)
3
10 reps
RPE 8
12
Tennis Row
3
10 reps
RPE 8
13
Cycling
1
3 mins
RPE 3
14
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Crunch (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Crunch (Exercise Ball)
3
10 reps
RPE 8
5
Quadruped
3
10 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
7
Lunge (Dumbbell)
3
10 reps
RPE 8
8
Standing Calf Raise
3
15 reps
RPE 8
9
Lat Pulldown
3
10 reps
RPE 8
10
Hamstring Curl
3
10 reps
RPE 8
11
Seated Row (Cable)
3
10 reps
RPE 8
12
Bench Press (Dumbbell)
3
10 reps
RPE 8
13
Lying Tricep Extension (Dumbbell)
3
10 reps
RPE 8
14
Shrug (Dumbbell)
3
10 reps
RPE 8
15
Cycling
1
3 mins
RPE 3
16
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Plank
3
1 mins
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
5
Partial Squat
3
10 reps
RPE 8
6
Alternating Lunge with Rotation
3
10 reps
RPE 8
7
Crab Walk
3
10 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 3
9
Wood Chop
3
10 reps
RPE 3
10
Lying Reverse Fly
3
10 reps
RPE 8
11
Rotational Snatch (Dumbbell)
3
10 reps
RPE 8
12
Tennis Row
3
10 reps
RPE 8
13
Cycling
1
3 mins
RPE 3
14
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Crunch (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Crunch (Exercise Ball)
3
10 reps
RPE 8
5
Quadruped
3
10 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
7
Lunge (Dumbbell)
3
10 reps
RPE 8
8
Standing Calf Raise
3
15 reps
RPE 8
9
Lat Pulldown
3
10 reps
RPE 8
10
Hamstring Curl
3
10 reps
RPE 8
11
Seated Row (Cable)
3
10 reps
RPE 8
12
Bench Press (Dumbbell)
3
10 reps
RPE 8
13
Lying Tricep Extension (Dumbbell)
3
10 reps
RPE 8
14
Shrug (Dumbbell)
3
10 reps
RPE 8
15
Cycling
1
3 mins
RPE 3
16
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Plank
3
1 mins
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
5
Partial Squat
3
10 reps
RPE 8
6
Alternating Lunge with Rotation
3
10 reps
RPE 8
7
Crab Walk
3
10 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 3
9
Wood Chop
3
10 reps
RPE 3
10
Lying Reverse Fly
3
10 reps
RPE 8
11
Rotational Snatch (Dumbbell)
3
10 reps
RPE 8
12
Tennis Row
3
10 reps
RPE 8
13
Cycling
1
3 mins
RPE 3
14
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
5
Front Squat (Dumbbell)
3
10 reps
RPE 8
6
Cable Kick
3
10 reps
RPE 8
7
Tennis Lunge
3
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
9
Glute Bridge Hold
3
10 reps
RPE 8
10
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
11
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
12
Bicep Curl (Dumbbell)
3
10 reps
RPE 3
13
Shoulder Punch
3
10 reps
RPE 8
14
Cycling
1
3 mins
RPE 3
15
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Box Jump
4
5 reps
RPE 8
4
Alley Hop
3
8 reps
RPE 8
5
Granny Toss
1
8 reps
RPE 8
6
Forehand/Backhand Toss
3
10 reps
RPE 8
7
Wall Dribble
3
0.5 mins
RPE 8
8
Light Jog
1
3 mins
RPE 3
9
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
5
Front Squat (Dumbbell)
3
10 reps
RPE 8
6
Cable Kick
3
10 reps
RPE 8
7
Tennis Lunge
3
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
9
Glute Bridge Hold
3
10 reps
RPE 8
10
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
11
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
12
Bicep Curl (Dumbbell)
3
10 reps
RPE 3
13
Shoulder Punch
3
10 reps
RPE 8
14
Cycling
1
3 mins
RPE 3
15
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Box Jump
4
5 reps
RPE 8
4
Alley Hop
3
8 reps
RPE 8
5
Granny Toss
1
8 reps
RPE 8
6
Forehand/Backhand Toss
3
10 reps
RPE 8
7
Wall Dribble
3
0.5 mins
RPE 8
8
Light Jog
1
3 mins
RPE 3
9
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
5
Front Squat (Dumbbell)
3
10 reps
RPE 8
6
Cable Kick
3
10 reps
RPE 8
7
Tennis Lunge
3
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
9
Glute Bridge Hold
3
10 reps
RPE 8
10
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
11
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
12
Bicep Curl (Dumbbell)
3
10 reps
RPE 3
13
Shoulder Punch
3
10 reps
RPE 8
14
Cycling
1
3 mins
RPE 3
15
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Box Jump
4
5 reps
RPE 8
4
Alley Hop
3
8 reps
RPE 8
5
Granny Toss
1
8 reps
RPE 8
6
Forehand/Backhand Toss
3
10 reps
RPE 8
7
Wall Dribble
3
0.5 mins
RPE 8
8
Light Jog
1
3 mins
RPE 3
9
Static Stretching
1
10 mins
RPE 3
Week 1
1 / 6 Weeks
Day 1
1
Cycling
1 Set
3 mins
@3
2
Dynamic Stretching
1 Set
4 mins
@3
3
Crunch (Exercise Ball)
3 Sets
10 Reps
@8
4
Oblique Crunch (Exercise Ball)
3 Sets
10 Reps
@8
5
Quadruped
3 Sets
10 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
7
Lunge (Dumbbell)
3 Sets
10 Reps
@8
8
Standing Calf Raise
3 Sets
15 Reps
@8
9
Lat Pulldown
3 Sets
10 Reps
@8
10
Hamstring Curl
3 Sets
10 Reps
@8
11
Seated Row (Cable)
3 Sets
10 Reps
@8
12
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
13
Lying Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
14
Shrug (Dumbbell)
3 Sets
10 Reps
@8
15
Cycling
1 Set
3 mins
@3
16
Static Stretching
1 Set
10 mins
@3
Day 2
1
Cycling
1 Set
3 mins
@3
2
Dynamic Stretching
1 Set
4 mins
@3
3
Knees To Chest (Exercise Ball)
3 Sets
10 Reps
@8
4
Oblique Knees To Chest (Exercise Ball)
3 Sets
10 Reps
@8
5
Front Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Cable Kick
3 Sets
10 Reps
@8
7
Tennis Lunge
3 Sets
10 Reps
@8
8
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
9
Glute Bridge Hold
3 Sets
10 Reps
@8
10
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
11
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
12
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@3
13
Shoulder Punch
3 Sets
10 Reps
@8
14
Cycling
1 Set
3 mins
@3
15
Static Stretching
1 Set
10 mins
@3