Original starter · 6 weeks
Strength for Cyclists
Two gym days build hip and leg strength for climbs and sprints and add core and upper-back work for long hours in the saddle.
6weeks
2days a week
12sessions
173working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 25 | 20 | −20% |
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| Total reps | 256 | 180 | −30% |
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| Reps per set | 10.2 | 9.0 | −12% |
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| Average RPE | 6.0 | 5.8 | −4% |
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Week 1
DAY 1 - MON - LEGS AND POSTURE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 12 | RPE 6 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 6 | 02:00 |
|---|
| Step-Up · Repetitions per side | 2 × 8 | RPE 6 | 01:15 |
|---|
| Seated Cable Row | 3 × 12 | RPE 6.5 | 01:15 |
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| Bird Dog · Repetitions per side | 2 × 8 | RPE 5.5 | 00:45 |
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DAY 2 - THU - HIPS AND TRUNK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 6 | 01:30 |
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| Hip Thrust | 3 × 10 | RPE 6 | 01:30 |
|---|
| Lateral Lunge · Repetitions per side | 2 × 8 | RPE 6 | 01:15 |
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| Face Pull | 2 × 15 | RPE 6.5 | 01:00 |
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| Dead Bug · Repetitions per side | 2 × 8 | RPE 5.5 | 00:45 |
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Week 2
DAY 1 - MON - LEGS AND POSTURE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 10 | RPE 6.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 6.5 | 02:00 |
|---|
| Step-Up · Repetitions per side | 3 × 8 | RPE 6.5 | 01:15 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7 | 01:15 |
|---|
| Bird Dog · Repetitions per side | 2 × 10 | RPE 6 | 00:45 |
|---|
DAY 2 - THU - HIPS AND TRUNK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Hip Thrust | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| Lateral Lunge · Repetitions per side | 2 × 8 | RPE 6.5 | 01:15 |
|---|
| Face Pull | 3 × 15 | RPE 7 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 2 × 10 | RPE 6 | 00:45 |
|---|
Week 3
DAY 1 - MON - LEGS AND POSTURE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 8 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Step-Up · Repetitions per side | 3 × 10 | RPE 7 | 01:15 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Bird Dog · Repetitions per side | 3 × 10 | RPE 6 | 00:45 |
|---|
DAY 2 - THU - HIPS AND TRUNK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
|---|
| Hip Thrust | 3 × 12 | RPE 7 | 01:30 |
|---|
| Lateral Lunge · Repetitions per side | 3 × 8 | RPE 7 | 01:15 |
|---|
| Face Pull | 3 × 15 | RPE 7 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 3 × 10 | RPE 6 | 00:45 |
|---|
Week 4
DAY 1 - MON - LEGS AND POSTURE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Step-Up · Repetitions per side | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Seated Cable Row | 4 × 10 | RPE 7.5 | 01:15 |
|---|
| Bird Dog · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
|---|
DAY 2 - THU - HIPS AND TRUNK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Hip Thrust | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Lateral Lunge · Repetitions per side | 3 × 10 | RPE 7 | 01:15 |
|---|
| Face Pull | 3 × 15 | RPE 7.5 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
|---|
Week 5
DAY 1 - MON - LEGS AND POSTURE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8 | 02:00 |
|---|
| Step-Up · Repetitions per side | 3 × 8 | RPE 8 | 01:15 |
|---|
| Seated Cable Row | 4 × 8 | RPE 8 | 01:15 |
|---|
| Bird Dog · Repetitions per side | 3 × 12 | RPE 6.5 | 00:45 |
|---|
DAY 2 - THU - HIPS AND TRUNK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 8 | RPE 8 | 01:30 |
|---|
| Hip Thrust | 4 × 8 | RPE 8 | 01:30 |
|---|
| Lateral Lunge · Repetitions per side | 3 × 10 | RPE 7.5 | 01:15 |
|---|
| Face Pull | 3 × 12 | RPE 8 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
|---|
Week 6
DAY 1 - MON - LEGS AND POSTURE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 2 × 6 | RPE 6 | 02:00 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 6 | 02:00 |
|---|
| Step-Up · Repetitions per side | 2 × 8 | RPE 6 | 01:15 |
|---|
| Seated Cable Row | 2 × 8 | RPE 6 | 01:15 |
|---|
| Bird Dog · Repetitions per side | 2 × 12 | RPE 5 | 00:45 |
|---|
DAY 2 - THU - HIPS AND TRUNK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 8 | RPE 6 | 01:30 |
|---|
| Hip Thrust | 2 × 8 | RPE 6 | 01:30 |
|---|
| Lateral Lunge · Repetitions per side | 2 × 10 | RPE 5.5 | 01:15 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
| Dead Bug · Repetitions per side | 2 × 12 | RPE 5 | 00:45 |
|---|