Program Description
**Throws/Cycling Strength Program** Elevate your strength and athletic performance with this comprehensive 18-week program, designed specifically for beginners. With 54 sessions, each lasting around 60 minutes, you'll engage in a variety of exercises that target key muscle groups essential for throws and cycling. This program combines bodybuilding principles with athletic training to build strength, enhance endurance, and improve overall performance. Get ready to transform your fitness journey and unlock your potential!
Program Overview
- LevelBeginner
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJul 27, 2025 09:17
- Last EditedAug 03, 2025 03:24
Summary
Unleash your potential with the Throws/Cycling Strength Program, an 18-week journey designed to enhance your power and endurance through targeted strength training. Committed to three days a week, you'll focus on essential movements like the Trap Bar Deadlift and Overhead Press, building a robust foundation for both throws and cycling performance. Each session emphasizes rotation, unilateral strength, and core stability, ensuring you develop the strength necessary for your athletic pursuits. Get ready to elevate your training and achieve your goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Abs
16%
Upper Back
12.2%
Quadriceps
10.9%
Lats
10.9%
Front Delts
9%
Glutes
8.3%
Triceps
7.7%
Hamstrings
6.4%
Chest
6.4%
Middle Delts
6.4%
Biceps
3.8%
Lower Back
1.3%
Adductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
2
Dumbbell Row3 Sets
10 Reps
-
3
Incline Bench Press (Barbell)3 Sets
8 Reps
-
4
Wood Chop3 Sets
12 Reps
-
5
Pallof Press3 Sets
10 Reps
-
Day 2
1
Trap Bar Deadlift3 Sets
5 Reps
-
2
Overhead Press (Barbell)3 Sets
6 Reps
-
3
Pull-Up (Weighted)3 Sets
6 Reps
-
4
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
-
5
Renegade Row3 Sets
0.5 mins
-
Day 3
1
Goblet Squat3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Step-Up (Weighted)3 Sets
10 Reps
-
5
Hanging Knee Raise3 Sets
10 Reps
-