Beags 12 Week Upper Hypertrophy + Lower (cycling)

Purpose is to incorporate weightlifting with outdoor cycling.

PROGRAM STRUCTURE
Days/week: 6 (4 days lifting, 2 days cycling)
Goal: Muscle size only
Rep range: 8–15 (some 15–20 finishers)
Rest: 45–90 sec
Tempo: 2–3 sec eccentric
Intensity:
Weeks 1–4: ~2 RIR
Weeks 5–8: ~1 RIR
Weeks 9–11: 0–1 RIR
Week 12: Deload

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

PHASE 1 — Accumulation Wk 1–4

Build work capacity & perfect form

Prog: Add 1 rep per set each wk

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Dip (Assisted)

Stair Climber

P1: Chest + Triceps

Lat Pulldown

Chest Supported Row (Dumbbell)

Seated Row (Cable)

Straight Arm Pulldown

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Bicep Curl (Cable)

P1: Back + Biceps

PHASE 1 — Accumulation Wk 1–4
Build work capacity & perfect form
Prog: Add 1 rep per set each wk

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Incline Bench Press (Smith Machine)

Delt 3-Way Finisher

P1: Shoulders + Upper Chest

Road Cycling

P1: Cycling 1 hour (min)

Single Arm Row (Cable)

Face Pull

Hammer Curl (Dumbbell)

P1: Back + Arms

P1: Cycling 2 hour (min)

Add 5–10 lbs when top reps are hit

Add 1 extra set to first 2 movements per workout


P2: Chest + Triceps

Phase 2
Add 5–10 lbs when top reps are hit

Add 1 extra set to first 2 movements per workout

P2: Back + Biceps

Phase 2;
Add 5–10 lbs when top reps are hit

Add 1 extra set to first 2 movements per workout

P2: Shoulders + Upper Chest

P2: Cycling 1 hour (min)

P2: Back + Arms

P2: Cycling 2 hour (min)

Phase 3 INTENSIFICATION
Train to failure last set only
Drop sets
Iso Lifts +1 set, compounds same


P3: Chest + Triceps

P3: Back + Biceps

P3: Shoulders + Upper Chest

P3: Cycling 1 hour (min)

P3: Back + Arms

P3: Cycling 2 hour (min)

Phase 4 DELOAD
Keep same movements, Cut volume by 50%

Stop @ 3-4 RIR

No intensity techniques

P4: Chest + Triceps

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Preacher Curl (Machine)

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