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Cycling Base 4
Sport
Intermediate
Machine strength
Plan Details
The Cycling Base 4 routine by cashstarved is a 2 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This routine is the fourth 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. This cycle focuses on building strength for climbing hills and long stretches into the wind. 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. 72 min
10 exercises
Indoor Cycling
1 Set
Barbell Front Squat
4 Sets x 8,8,6,6 Reps
Machine Leg Press
5 Sets x 8,6,6,4,4 Reps
Dumbbell Walking Lunge
2 Sets x 16 Reps
Barbell Deadlift
4 Sets x 8,8,6,6 Reps
Machine Leg Curl (Prone)
4 Sets x 8,8,6,6 Reps
Machine Seated Calf Raise
4 Sets x 8,8,6,6 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 2
Upper Body/Abs Day
Est. 66 min
10 exercises
Rowing
1 Set
Barbell Shoulder Press
4 Sets x 8,8,6,6 Reps
Barbell Incline Bench Press
4 Sets x 8,8,6,6 Reps
T Bar Row
4 Sets x 8,8,6,6 Reps
Barbell Bench Press
3 Sets x 8,6,6 Reps
Machine Lat Pulldown
3 Sets x 8,6,6 Reps
Machine Deltoid Raise
3 Sets x 8,6,6 Reps
Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Side Bridge
3 Sets
