Picklelist

K Boges

Bodyweight strength ideas from the K Boges YouTube channel — summarized here as installable habits and routines for your Picklelist.

Pull-ups: 3-set method
Routine · Daily · Pull-up session (spread sets)
- Hang + scap pull — 30s shoulder wake-up
- Set 1 — submax reps, leave 1–2 in reserve
- Rest 2–3 min, shake out grip
- Set 2 — submax reps, leave 1–2 in reserve
- Rest 2–3 min, shake out grip
- Set 3 — submax reps, leave 1–2 in reserve
Why & progression
High-rep bodyweight squats
Routine · Daily · Squat volume block
- Warm-up: slow air squats × 10
- Working set — controlled depth, steady pace
- Walk 30s — flush legs
Why & progression
Horse stance holds
Routine · Daily · Horse stance practice
- Set stance width — knees track over toes
- Hold 1 — level hips, steady breath
- Stand, reset feet, shake legs
Why & progression
Foolproof calisthenics template
Routine · Daily · Today's push / pull / legs
- Choose today's theme: push, pull, or legs
- One easy set for that theme — crisp form
- Note which theme you trained
Why & progression

Individual habits

Hang + scap pull (1 min)
Habit · Weekly
5-min movement touch
Habit · Daily
Easy day = half volume
Habit · Daily

Full packs

Pull-ups: 3-set method
High-rep bodyweight squats
Horse stance holds
Foolproof calisthenics template
Daily training frequency

Educational summaries only. Picklelist is not affiliated with, endorsed by, or sponsored by K Boges or any creator. This is not medical or coaching advice — check with a qualified professional before changing your training.