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Cycling Base 3
Sport
Intermediate
Machine strength
Plan Details
The Cycling Base 3 routine by cashstarved is a 2 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This routine is the third in a series of six off-season routines designed to increase strength and endurance in cyclists. Each routine lasts four weeks and divides the body into upper and lower body workouts. Three workouts are completed each week, rotating between upper and lower body. Week 1 works lower body on Monday and Friday, with upper body on Wednesday. Week 2 is the opposite of week 1, with upper body on Monday and Friday and lower body on Wednesday. Week 3 is a repeat of week 1, and week 4 is a repeat of week 2. Compared to cycle 2, this cycle varies the number of reps and weight per set to further confuse the muscles and build strength and endurance. In addition to these weight training workouts, complete three workouts a week of 45-60 minutes at a time on the bike.
Routine detail
Day 1
Legs/Abs Day
Est. 64 min
12 exercises
Indoor Cycling
1 Set
Barbell Squat
4 Sets x 10,6,6,15 Reps
Hack Squat
3 Sets x 10,6,15 Reps
Dumbbell Walking Lunge
2 Sets x 16 Reps
Machine Leg Extension
3 Sets x 10,6,15 Reps
Machine Single-Leg Curl
3 Sets x 10,6,15 Reps
Cable Pull Through
3 Sets x 10,6,15 Reps
Machine Calf Raise
3 Sets x 10,6,15 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Crunch
2 Sets x 30 Reps
Back Extension (Prone)
2 Sets
Plank
2 Sets
Day 2
Upper Body/Abs Day
Est. 81 min
13 exercises
Rowing
1 Set
Barbell Incline Bench Press
3 Sets x 10,6,15 Reps
Barbell Shoulder Press
3 Sets x 10,6,15 Reps
Machine Lat Pulldown
3 Sets x 10,6,15 Reps
Barbell Bench Press
3 Sets x 10,6,15 Reps
Dumbbell Cuban Press
3 Sets x 10,6,15 Reps
Machine Seated Row
3 Sets x 10,6,15 Reps
Preacher Curl Machine
3 Sets x 10,6,15 Reps
Cable High Pulley Tricep Extension
3 Sets x 10,6,15 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 40 Reps
