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Shivani’s Cycling and Strength Split

by Shivani Gupta

Program Description

Shivani’s Cycling and Strength Split is a dynamic 5-week program designed to elevate your fitness through a balanced mix of cycling and strength training. Each week features five days of workouts, combining 40 minutes of invigorating cycling with targeted dumbbell exercises to sculpt your muscles and enhance athletic performance. Perfect for beginners, this program requires only a set of dumbbells and promises to build strength while improving endurance. Get ready to transform your fitness journey with focused workouts that fit seamlessly into your schedule!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2026 11:17
  • Last Edited
    Feb 02, 2026 12:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.2%
Glutes
10.2%
Hamstrings
10.2%
Triceps
10.2%
Front Delts
10.2%
Upper Back
10.2%
Biceps
7.6%
Cardio
5.9%
Abs
5.1%
Chest
5.1%
Middle Delts
5.1%
Lats
5.1%
Adductors
2.5%
Forearms
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
40 mins
RPE 7.5
Week 1
1 / 5 Weeks
Day 7
1
Cycling
1 Set
40 mins
@7.5
Day 1
1
Cycling
1 Set
40 mins
@7.5
2
Goblet Squat
3 Sets
10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Cycling
1 Set
40 mins
@7.5
2
Floor Press (Dumbbell)
3 Sets
10 Reps
@7
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Cycling
1 Set
40 mins
@7.5
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Cycling
1 Set
40 mins
@7.5
2
Goblet Squat
3 Sets
10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
10 Reps
@7
Day 5
1
Cycling
1 Set
40 mins
@7.5
2
Floor Press (Dumbbell)
3 Sets
10 Reps
@7
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
Day 6
1
Cycling
1 Set
40 mins
@7.5
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7