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!

Pickaside

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Single Arm Tricep Extension (Cable)

Single Arm Bicep Curl

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Rear Delt Fly (Cable)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Chest Fly (Cable)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Chest Press (Machine)

Dead Hang

Pull-Up (Assisted)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Cable)

Pullover (Machine)

Reverse Pec Deck

Hip Abductor (Machine)

Hack Squat

Leg Curl

Leg Extension

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