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Cyclist Dumbbell Strength (1)

by Julio

Program Description

Transform your cycling performance with the Cyclist Dumbbell Strength program! Over the course of 3 weeks, you'll engage in targeted strength training three times a week, designed specifically to enhance your power, endurance, and overall stability on the bike. Each session combines essential dumbbell exercises that build muscle and improve your pedaling efficiency, ensuring you tackle those climbs with ease. Get ready to elevate your ride and achieve new personal bests!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 23, 2025 07:57
  • Last Edited
    Dec 23, 2025 07:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.7%
Abs
16.5%
Hamstrings
12.7%
Glutes
11.4%
Upper Back
8.9%
Adductors
5.1%
Lats
5.1%
Front Delts
5.1%
Triceps
5.1%
Middle Delts
2.5%
Chest
2.5%
Forearms
2.5%
Calves
2.5%
Lower Back
1.3%
Biceps
1.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Renegade Row
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
15 reps
-
5
Side Plank
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Calf Raise (Bodyweight)
3
15 reps
-
4
Wall Sit
3
0.75 mins
-
5
Single Arm Farmer Carry
3
0.6 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Renegade Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Side Plank
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Wall Sit
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
-
-
-
5
Single Arm Farmer Carry
1 Set
1 Set
1 Set
0.6 mins
0.6 mins
0.6 mins
-
-
-