Strength Training for Cyclists
Sport
Intermediate
Body
Plan Details
The Strength Training for Cyclists routine by RyanMcDuffie is a 22 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
4 Week Adaption 6 Week Build/Power Maintenance
Routine detail
Mon
Week 8
Est. 57 min
9 exercises
Smith Machine Squat
2 Sets x 5 Reps
Dumbbell Step-Up
2 Sets x 5 Reps
Calf Press On Leg Press
2 Sets x 5 Reps
Machine Leg Press
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Machine Leg Extension
2 Sets x 5 Reps
Machine Seated Leg Curl
2 Sets x 5 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 15 Reps
Mon
Week 4
Est. 69 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 40 Reps
Pull-Up
3 Sets x 10 Reps
Mon
Week 9
Est. 56 min
9 exercises
Smith Machine Squat
2 Sets x 4 Reps
Dumbbell Step-Up
2 Sets x 4 Reps
Calf Press On Leg Press
2 Sets x 4 Reps
Machine Leg Press
2 Sets x 4 Reps
Barbell Bench Press
2 Sets x 4 Reps
Machine Leg Extension
2 Sets x 4 Reps
Machine Seated Leg Curl
2 Sets x 4 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 15 Reps
Mon
Week Ten
Est. 69 min
9 exercises
Smith Machine Squat
3 Sets x 4 Reps
Dumbbell Step-Up
3 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Machine Leg Extension
3 Sets x 4 Reps
Machine Seated Leg Curl
3 Sets x 4 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 15 Reps
Mon
Week 3
Est. 80 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 40 Reps
Pull-Up
3 Sets x 8 Reps
Mon
Week 2
Est. 95 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Pull-Up
3 Sets x 8 Reps
Mon
Week 7
Est. 86 min
9 exercises
Smith Machine Squat
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 12 Reps
Mon
Week 5
Est. 55 min
9 exercises
Smith Machine Squat
2 Sets x 6 Reps
Dumbbell Step-Up
2 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 6 Reps
Machine Leg Press
2 Sets x 6 Reps
Barbell Bench Press
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Seated Leg Curl
2 Sets x 6 Reps
Crunch
3 Sets x 40 Reps
Pull-Up
3 Sets x 10 Reps
Mon
Week 1
Est. 75 min
9 exercises
Smith Machine Squat
2 Sets x 15 Reps
Dumbbell Step-Up
2 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Pull-Up
2 Sets x 8 Reps
Mon
Week 6
Est. 72 min
9 exercises
Smith Machine Squat
3 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 12 Reps
Tue
30 Mile Tuesday Morning Ride
Est. 92 min
1 exercise
Road Cycling
1 Set
Thu
30 Mile Thursday Morning Ride
Est. 92 min
1 exercise
Road Cycling
1 Set
Fri
Week 9
Est. 56 min
9 exercises
Smith Machine Squat
2 Sets x 4 Reps
Dumbbell Step-Up
2 Sets x 4 Reps
Calf Press On Leg Press
2 Sets x 4 Reps
Machine Leg Press
2 Sets x 4 Reps
Barbell Bench Press
2 Sets x 4 Reps
Machine Leg Extension
2 Sets x 4 Reps
Machine Seated Leg Curl
2 Sets x 4 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 15 Reps
Fri
Week Ten
Est. 69 min
9 exercises
Smith Machine Squat
3 Sets x 4 Reps
Dumbbell Step-Up
3 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Machine Leg Extension
3 Sets x 4 Reps
Machine Seated Leg Curl
3 Sets x 4 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 15 Reps
Fri
Week 2
Est. 95 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Pull-Up
3 Sets x 8 Reps
Fri
Week 7
Est. 86 min
9 exercises
Smith Machine Squat
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 12 Reps
Fri
Week 5
Est. 55 min
9 exercises
Smith Machine Squat
2 Sets x 6 Reps
Dumbbell Step-Up
2 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 6 Reps
Machine Leg Press
2 Sets x 6 Reps
Barbell Bench Press
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Seated Leg Curl
2 Sets x 6 Reps
Crunch
3 Sets x 40 Reps
Pull-Up
3 Sets x 10 Reps
Fri
Week 1
Est. 75 min
9 exercises
Smith Machine Squat
2 Sets x 15 Reps
Dumbbell Step-Up
2 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Pull-Up
2 Sets x 8 Reps
Fri
Week 6
Est. 72 min
9 exercises
Smith Machine Squat
3 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 12 Reps
Fri
Week 8
Est. 57 min
9 exercises
Smith Machine Squat
2 Sets x 5 Reps
Dumbbell Step-Up
2 Sets x 5 Reps
Calf Press On Leg Press
2 Sets x 5 Reps
Machine Leg Press
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Machine Leg Extension
2 Sets x 5 Reps
Machine Seated Leg Curl
2 Sets x 5 Reps
Crunch
3 Sets x 50 Reps
Pull-Up
3 Sets x 15 Reps
Fri
Week 4
Est. 69 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 40 Reps
Pull-Up
3 Sets x 10 Reps
Fri
Week 3
Est. 80 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 40 Reps
Pull-Up
3 Sets x 8 Reps
