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Pickles advanced

by Ishaan S.
2 athletes joined

Program Description

pt

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
    Nov 08, 2024 01:27
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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
-