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Cycling program add on

by Miguel D.
1 athletes joined

Program Description

Elevate your fitness journey with this 8-week cycling program add-on, designed specifically for novice lifters. With 16 sessions spread across the weeks, you'll engage in a variety of exercises targeting major muscle groups, including leg extensions, bench presses, and dumbbell rows, all tailored to build strength and endurance. This program seamlessly integrates into your existing routine, providing a balanced approach to fitness while enhancing your cycling performance. Get ready to pedal your way to progress!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2025 10:46
  • Last Edited
    Nov 16, 2025 11:01
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
21.9%
Glutes
13.7%
Hamstrings
11.9%
Abs
11.4%
Lower Back
8.2%
Triceps
5.2%
Chest
5%
Front Delts
5%
Upper Back
3.7%
Middle Delts
3.7%
Stretching
3.7%
Lats
3%
Adductors
2%
Biceps
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Dumbbell Row
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Back Extension
3
15 reps
-
6
Leg Extension
3
15 reps
RPE 8.5
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Dumbbell Row
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Back Extension
3
15 reps
-
6
Leg Extension
3
15 reps
RPE 8.5
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Dumbbell Row
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Back Extension
3
15 reps
-
6
Leg Extension
3
15 reps
RPE 8.5
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Dumbbell Row
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Back Extension
3
15 reps
-
6
Leg Extension
3
15 reps
RPE 8.5
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Dumbbell Row
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Back Extension
3
15 reps
-
6
Leg Extension
3
15 reps
RPE 8.5
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Dumbbell Row
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Back Extension
3
15 reps
-
6
Leg Extension
3
15 reps
RPE 8.5
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Dumbbell Row
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Back Extension
3
15 reps
-
6
Leg Extension
3
15 reps
RPE 8.5
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Dumbbell Row
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Back Extension
3
15 reps
-
6
Leg Extension
3
15 reps
RPE 8.5
7
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
15 reps
-
6
Nordic Curl
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
15 reps
-
6
Nordic Curl
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
15 reps
-
6
Nordic Curl
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
15 reps
-
6
Nordic Curl
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
15 reps
-
6
Nordic Curl
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
15 reps
-
6
Nordic Curl
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
15 reps
-
6
Nordic Curl
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
15 reps
-
6
Nordic Curl
3
10 reps
-
7
Plank
3
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
2 Sets
15 Reps
-
2
Bench Press (Barbell)
4 Sets
5 Reps
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
5
Back Extension
3 Sets
15 Reps
-
6
Leg Extension
3 Sets
15 Reps
@8.5
7
Dead Bug
3 Sets
10 Reps
-
Day 2
1
Leg Extension
2 Sets
15 Reps
-
2
Squat (Barbell)
4 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Nordic Curl
3 Sets
10 Reps
-
7
Plank
3 Sets
1 mins
-