Conditioning/Hypertrophy Upper Lower split

**Conditioning/Hypertrophy Upper Lower Split: 12-Week Program**

The weekly structure follows a high-low cycling intensity pattern paired with a push-pull-legs inspired upper/lower split for lifting, emphasizing progressive overload in the 6–20 rep range to drive muscle growth while keeping sessions efficient on combined days.

Weekly Overview
Monday: Threshold Cycling + Short Upper Body
30–45 min threshold ride (high-intensity efforts near/around FTP to build lactate tolerance and power) followed by a concise upper-body hypertrophy session focusing on pushing and pulling movements.

Tuesday: Interval Cycling + Short Lower Body
30–45 min interval work (e.g., VO2max or anaerobic efforts) paired with a brief lower-body session to target quads, hamstrings, and accessories, plus some arm/shoulder work for balance.

Wednesday: Aerobic Base Cycling
Zone 2 or sweet spot training (steady, sustainable efforts to build aerobic engine, mitochondrial density, and fat oxidation without excessive fatigue).

Thursday: Long Upper Body
Full, higher-volume upper session emphasizing compound presses, pulls, and isolation for chest, back, shoulders, and triceps hypertrophy.

Friday: Long Lower Body
Comprehensive lower-body day with heavy compounds, posterior chain, explosive elements, and direct arm/shoulder work for leg and glute development plus balanced aesthetics.

Saturday: Extended Cycling
Long ride (endurance-focused) or additional Zone 2 work to accumulate volume and reinforce aerobic adaptations.

Sunday: Rest/Recovery

This program suits intermediate to advanced trainees who want to build a powerful, muscular physique while developing strong cycling performance. Progress by adding weight/reps on lifts, increasing cycling duration/intensity over time, and prioritizing nutrition (high protein, calorie surplus for hypertrophy) and sleep. Adjust cycling zones based on FTP testing, and monitor for signs of overtraining—cycling's low-impact nature helps make this split sustainable long-term.

Notes: Most days should be 90 minutes or less, except for Saturdays ride, start small and work your endurance up when possible.

While most exercises should be possible in a well equipped garage gym it may be necessary to substitute exercises depending on your set up.  You can substitute leg extensions with Split Squats, Nordic Curls or Goblet Squats for example. 


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Week 12

30-45min threshold ride followed by workout


Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Single Arm Row (Dumbbell)

Lat Prayer

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Short upper

30 to 45 mins of interval work followed by workout 

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Bicep Curl (EZ Bar)

Standing Calf Raise

Short lower

Seated Overhead Press (Dumbbell)

Dip (Weighted)

Chin-Up (Weighted)

Seated Row (Cable)

Long upper

Deadlift (Barbell)

Kettlebell Swing

Incline Curl (Dumbbell)

Long lower

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