Sean’s cycling program

by Sean

10 athletes joined

Program Description

Strength training while cycling

Program Overview

Level
Novice
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 22, 2024 06:54
Last Edited
Dec 29, 2024 12:29

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Squat (Barbell)

5

5 reps

-

2

Overhead Press (Barbell)

5

5 reps

-

3

Walking Lunge

4

-

4

Lat Pulldown

5

-

5

Step-Up (Weighted)

4

-

6

Russian Twist

4

-

7

Face Pull

4

10 reps

-

Day 1

1

Squat (Barbell)

5

5 reps

RPE 6

2

Overhead Press (Barbell)

5

5 reps

-

3

Walking Lunge

4

-

4

Lat Pulldown

5

-

5

Step-Up (Weighted)

4

-

6

Russian Twist

4

-

Day 1

1

Squat (Barbell)

5

5 reps

RPE 6

2

Overhead Press (Barbell)

5

5 reps

-

3

Walking Lunge

4

-

4

Lat Pulldown

5

-

5

Step-Up (Weighted)

4

-

6

Russian Twist

4

-

Day 1

1

Squat (Barbell)

5

5 reps

RPE 6

2

Overhead Press (Barbell)

5

5 reps

-

3

Walking Lunge

4

-

4

Lat Pulldown

5

-

5

Step-Up (Weighted)

4

-

6

Russian Twist

4

-

Day 1

1

Squat (Barbell)

5

5 reps

RPE 6

2

Overhead Press (Barbell)

5

5 reps

-

3

Walking Lunge

4

-

4

Lat Pulldown

5

-

5

Step-Up (Weighted)

4

-

6

Russian Twist

4

-

Day 1

1

Squat (Barbell)

5

5 reps

RPE 6

2

Overhead Press (Barbell)

5

5 reps

-

3

Walking Lunge

4

-

4

Lat Pulldown

5

-

5

Step-Up (Weighted)

4

-

6

Russian Twist

4

-

Day 1

1

Squat (Barbell)

5

5 reps

RPE 6

2

Overhead Press (Barbell)

5

5 reps

-

3

Walking Lunge

4

-

4

Lat Pulldown

5

-

5

Step-Up (Weighted)

4

-

6

Russian Twist

4

-

Day 1

1

Squat (Barbell)

5

5 reps

RPE 6

2

Overhead Press (Barbell)

5

5 reps

-

3

Walking Lunge

4

-

4

Lat Pulldown

5

-

5

Step-Up (Weighted)

4

-

6

Russian Twist

4

-

Day 2

1

Deadlift (Barbell)

4

-

2

Bench Press (Barbell)

5

-

3

Seated Row (Cable)

5

-

4

Leg Curl

4

-

5

Leg Extension

4

-

6

Plank

4

1 mins

-

Day 2

1

Deadlift (Barbell)

4

-

2

Bench Press (Barbell)

5

-

3

Seated Row (Cable)

5

-

4

Leg Curl

4

-

5

Leg Extension

4

-

6

Plank

4

1 mins

-

Day 2

1

Deadlift (Barbell)

4

-

2

Bench Press (Barbell)

5

-

3

Seated Row (Cable)

5

-

4

Leg Curl

4

-

5

Leg Extension

4

-

6

Plank

4

1 mins

-

Day 2

1

Deadlift (Barbell)

4

-

2

Bench Press (Barbell)

5

-

3

Seated Row (Cable)

5

-

4

Leg Curl

4

-

5

Leg Extension

4

-

6

Plank

4

1 mins

-

Day 2

1

Deadlift (Barbell)

4

-

2

Bench Press (Barbell)

5

-

3

Seated Row (Cable)

5

-

4

Leg Curl

4

-

5

Leg Extension

4

-

6

Plank

4

1 mins

-

Day 2

1

Deadlift (Barbell)

4

-

2

Bench Press (Barbell)

5

-

3

Seated Row (Cable)

5

-

4

Leg Curl

4

-

5

Leg Extension

4

-

6

Plank

4

1 mins

-

Day 2

1

Deadlift (Barbell)

4

-

2

Bench Press (Barbell)

5

-

3

Seated Row (Cable)

5

-

4

Leg Curl

4

-

5

Leg Extension

4

-

6

Plank

4

1 mins

-

Day 2

1

Deadlift (Barbell)

4

-

2

Bench Press (Barbell)

5

-

3

Seated Row (Cable)

5

-

4

Leg Curl

4

-

5

Leg Extension

4

-

6

Plank

4

1 mins

-

Day 3

No exercises added to this day

Day 3

No exercises added to this day

Day 2

1

Deadlift (Barbell)

4 Sets

-

2

Bench Press (Barbell)

5 Sets

-

3

Seated Row (Cable)

5 Sets

-

4

Leg Curl

4 Sets

-

5

Leg Extension

4 Sets

-

6

Plank

4 Sets

1 mins

-

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

-

2

Overhead Press (Barbell)

5 Sets

5 Reps

-

3

Walking Lunge

4 Sets

-

4

Lat Pulldown

5 Sets

-

5

Step-Up (Weighted)

4 Sets

-

6

Russian Twist

4 Sets

-

7

Face Pull

4 Sets

10 Reps

-