Beags 12 Week Upper Hypertrophy + Lower (cycling)
Progressive Upper body Hypertrophy with lower work focused on road cycling outdoors.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps | @7 |
| 2 | Bench Press (Dumbbell) | 3 | 10–12 reps | @7 |
| 3 | Chest Fly (Cable) | 3 | 12–15 reps | @7 |
| 4 | Pec Deck (Machine) | 2 | 15–20 reps | @7 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps | @7 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @7 |
| 7 | Dip (Assisted) | 2 | 15–20 reps | @7 |
| 8 | Stair Climber | 1 | 15 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 8–12 reps | @7 |
| 2 | Chest Supported Row (Dumbbell) | 3 | 10–12 reps | @7 |
| 3 | Seated Row (Cable) | 3 | 12–15 reps | @7 |
| 4 | Straight Arm Pulldown | 2 | 15–20 reps | @7 |
| 5 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @7 |
| 6 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @7 |
| 7 | Bicep Curl (Cable) | 2 | 15–20 reps | @7 |
| Superset | ||||
| 8A | 21s (EZ Bar) | 2 | 21 reps | @7 |
| 8B | Hammer Curl (Dumbbell) | 2 | 12 reps | @7 |
| 9 | Stair Climber | 1 | 15 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps | @7 |
| 2 | Lateral Raise (Cable) | 4 | 12–15 reps | @7 |
| 3 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @7 |
| 4 | Rear Delt Fly (Machine) | 2 | 12–15 reps | @7 |
| 5 | Incline Bench Press (Smith Machine) | 3 | 10–12 reps | @7 |
| 6 | Chest Fly (Cable) | 2 | 15–20 reps | @7 |
| 7 | Delt 3-Way Finisher | 2 | AMRAP | @7 |
| 8 | Stair Climber | 1 | 15 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Road Cycling | 1 | 60 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10–12 reps | @7 |
| 2 | Single Arm Row (Cable) | 3 | 12–15 reps | @7 |
| 3 | Face Pull | 3 | 15–20 reps | @7 |
| Superset | ||||
| 4A | Hammer Curl (Cable) | 3 | 12–15 reps | @7 |
| 4B | Tricep Pushdown (Cable) | 3 | 12–15 reps | @7 |
| Superset | ||||
| 5A | Preacher Curl (Machine) | 2 | 15–20 reps | @7 |
| 5B | Overhead Tricep Extension (Cable) | 2 | 15–20 reps | @7 |
| 6 | Hammer Curl (Dumbbell) | 2 | AMRAP | @7 |
| 7 | Stair Climber | 1 | 15 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Road Cycling | 1 | 120 min | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Beags 12 Week Upper Hypertrophy + Lower (cycling) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Beags 12 Week Upper Hypertrophy + Lower (cycling) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Beags 12 Week Upper Hypertrophy + Lower (cycling) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
