RyanMcDuffie

Aug 7th 2018

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Strength Training for Cyclists

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1 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 Week Adaption
6 Week Build/Power
Maintenance

Week 1 9 exercises, 1 hr 14 mins

Smith Machine Squat	2x15 reps	rest: 120s
Dumbbell Step-Up	2x15 reps	rest: 120s
Calf Press On Leg Press	2x15 reps	rest: 120s
Machine Leg Press	2x15 reps	rest: 120s
Barbell Bench Press	2x15 reps	rest: 120s
Machine Leg Extension	2x15 reps	rest: 120s
Machine Seated Leg Curl	2x15 reps	rest: 120s
Crunch	3x30 reps	rest: 120s
Pull-Up	2x8 reps	rest: 120s

Week 2 9 exercises, 1 hr 35 mins

Smith Machine Squat	3x12 reps	rest: 120s
Dumbbell Step-Up	3x12 reps	rest: 120s
Calf Press On Leg Press	3x12 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 120s
Barbell Bench Press	3x12 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 120s
Machine Seated Leg Curl	3x12 reps	rest: 120s
Crunch	3x30 reps	rest: 120s
Pull-Up	3x8 reps	rest: 120s

Week 3 9 exercises, 1 hr 20 mins

Smith Machine Squat	3x12 reps	rest: 90s
Dumbbell Step-Up	3x12 reps	rest: 90s
Calf Press On Leg Press	3x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Barbell Bench Press	3x12 reps	rest: 90s
Machine Leg Extension	3x12 reps	rest: 90s
Machine Seated Leg Curl	3x12 reps	rest: 90s
Crunch	3x40 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Week 4 9 exercises, 1 hr 9 mins

Smith Machine Squat	3x12 reps	rest: 60s
Dumbbell Step-Up	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Crunch	3x40 reps	rest: 40s
Pull-Up	3x10 reps	rest: 60s

Week 5 9 exercises, 54 mins

Smith Machine Squat	2x6 reps	rest: 90s
Dumbbell Step-Up	2x6 reps	rest: 90s
Calf Press On Leg Press	2x6 reps	rest: 90s
Machine Leg Press	2x6 reps	rest: 90s
Barbell Bench Press	2x6 reps	rest: 90s
Machine Leg Extension	2x6 reps	rest: 90s
Machine Seated Leg Curl	2x6 reps	rest: 90s
Crunch	3x40 reps	rest: 40s
Pull-Up	3x10 reps	rest: 60s

Week 6 9 exercises, 1 hr 11 mins

Smith Machine Squat	3x6 reps	rest: 90s
Dumbbell Step-Up	3x6 reps	rest: 90s
Calf Press On Leg Press	3x6 reps	rest: 90s
Machine Leg Press	3x6 reps	rest: 90s
Barbell Bench Press	3x6 reps	rest: 90s
Machine Leg Extension	3x6 reps	rest: 90s
Machine Seated Leg Curl	3x6 reps	rest: 90s
Crunch	3x50 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s

Week 7 9 exercises, 1 hr 25 mins

Smith Machine Squat	4x6 reps	rest: 90s
Dumbbell Step-Up	4x6 reps	rest: 90s
Calf Press On Leg Press	4x6 reps	rest: 90s
Machine Leg Press	4x6 reps	rest: 90s
Barbell Bench Press	4x6 reps	rest: 90s
Machine Leg Extension	4x6 reps	rest: 90s
Machine Seated Leg Curl	4x6 reps	rest: 90s
Crunch	3x50 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s

Week 8 9 exercises, 57 mins

Smith Machine Squat	2x5 reps	rest: 90s
Dumbbell Step-Up	2x5 reps	rest: 90s
Calf Press On Leg Press	2x5 reps	rest: 90s
Machine Leg Press	2x5 reps	rest: 90s
Barbell Bench Press	2x5 reps	rest: 90s
Machine Leg Extension	2x5 reps	rest: 90s
Machine Seated Leg Curl	2x5 reps	rest: 90s
Crunch	3x50 reps	rest: 60s
Pull-Up	3x15 reps	rest: 60s

Week 9 9 exercises, 56 mins

Smith Machine Squat	2x4 reps	rest: 90s
Dumbbell Step-Up	2x4 reps	rest: 90s
Calf Press On Leg Press	2x4 reps	rest: 90s
Machine Leg Press	2x4 reps	rest: 90s
Barbell Bench Press	2x4 reps	rest: 90s
Machine Leg Extension	2x4 reps	rest: 90s
Machine Seated Leg Curl	2x4 reps	rest: 90s
Crunch	3x50 reps	rest: 60s
Pull-Up	3x15 reps	rest: 60s

Week Ten 9 exercises, 1 hr 9 mins

Smith Machine Squat	3x4 reps	rest: 90s
Dumbbell Step-Up	3x4 reps	rest: 90s
Calf Press On Leg Press	3x4 reps	rest: 90s
Machine Leg Press	3x4 reps	rest: 90s
Barbell Bench Press	3x4 reps	rest: 90s
Machine Leg Extension	3x4 reps	rest: 90s
Machine Seated Leg Curl	3x4 reps	rest: 90s
Crunch	3x50 reps	rest: 60s
Pull-Up	3x15 reps	rest: 60s

30 Mile Tuesday Morning Ride 1 exercises, 1 hr 31 mins

Road Cycling

0x0 reps

rest: 90s

30 Mile Thursday Morning Ride 1 exercises, 1 hr 31 mins