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 EditedJul 27, 2025 09:54
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
-