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Pickaside

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Program Description

Unleash your potential with "Pickaside," a dynamic 12-week program designed to elevate your strength and conditioning. Committing to just four days a week, you'll engage in a balanced mix of resistance training and functional movements that challenge your body and ignite your progress. Perfect for lifters of all levels, this program focuses on building muscle, enhancing endurance, and improving overall performance. Get ready to pick your side and transform your fitness journey!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 02:12
  • Last Edited
    Nov 11, 2025 02:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Biceps
11.4%
Chest
11.4%
Lats
10.3%
Upper Back
10.3%
Front Delts
8.2%
Middle Delts
6.5%
Rear Delts
6%
Quadriceps
5.4%
Hamstrings
4.3%
Glutes
4.3%
Forearms
3.1%
Abductors
2.7%
Lower Back
1.1%
Abs
0.5%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6 reps
-
2
Single Arm Bicep Curl
2
6 reps
-
3
Tricep Pushdown (Cable)
3
6 reps
-
4
Preacher Curl (Barbell)
3
6 reps
-
5
Rear Delt Fly (Cable)
3
6 reps
-
6
Overhead Tricep Extension (Cable)
3
6 reps
-
7
Incline Curl (Dumbbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Shoulder Press (Machine)
3
6 reps
-
4
Chest Fly (Cable)
3
6 reps
-
5
Tricep Pushdown (Cable)
3
6 reps
-
6
Lateral Raise (Cable)
3
6 reps
-
7
Chest Press (Machine)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.1 mins
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lat Pulldown
3
6 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Bicep Curl (Cable)
3
6 reps
-
6
Pullover (Machine)
3
6 reps
-
7
Reverse Pec Deck
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Leg Curl
3
6 reps
-
4
Leg Extension
3
6 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6 Reps
6 Reps
-
-
2
Single Arm Bicep Curl
1 Set
1 Set
6 Reps
6 Reps
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
Day 2
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Chest Press (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
Day 3
1
Dead Hang
1 Set
1 Set
0.1 mins
0.1 mins
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
6
Pullover (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Reverse Pec Deck
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
Day 4
1
Hip Abductor (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-