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Gemini 3-Day Strength Program for Cycling

by Michael Keefe

Program Description

Unlock your cycling potential with the Gemini 3-Day Strength Program, designed specifically for cyclists looking to enhance their power and endurance. Over the course of 18 weeks, this program strategically balances strength training with cycling-specific movements, ensuring you build muscle while improving your performance on the bike. Commit to just three days a week and watch as you transform your strength and stamina, making every ride feel more effortless. Get ready to pedal harder and ride stronger!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 22, 2026 09:28
  • Last Edited
    Feb 04, 2026 03:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.2%
Glutes
13.6%
Hamstrings
13.6%
Abs
10.6%
Upper Back
8.1%
Front Delts
6.6%
Chest
5.1%
Triceps
5.1%
Lats
5.1%
Lower Back
4%
Stretching
3%
Calves
3%
Biceps
2.5%
Adductors
2%
Rear Delts
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
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
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 7-8
2
Step-Up (Weighted)
2
8-10 reps
RPE 7-8
3
Bench Press (Barbell)
3
10-12 reps
RPE 7-8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7-8
5
Dead Bug
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
12-15 reps
RPE 7-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Weighted)
2
8-12 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
5
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Face Pull
3
15-20 reps
RPE 7-8
4
Single Leg Calf Raise (Weighted)
3
12-15 reps
RPE 7-8
5
Dynamic Side Plank
3
10-12 reps
RPE 7-8
Week 1
1 / 18 Weeks
Day 1
1
Trap Bar Deadlift
3 Sets
5-8 Reps
@7-8
2
Step-Up (Weighted)
2 Sets
8-10 Reps
@7-8
3
Bench Press (Barbell)
3 Sets
10-12 Reps
@7-8
4
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@7-8
5
Dead Bug
3 Sets
12-15 Reps
@7-8
Day 2
1
Kettlebell Swing
3 Sets
12-15 Reps
@7-8
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@7-8
3
Pull-Up (Weighted)
2 Sets
8-12 Reps
@7-8
4
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@7-8
5
Copenhagen Plank
2 Sets
0.5 mins
@7-8
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7-8
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@7-8
3
Face Pull
3 Sets
15-20 Reps
@7-8
4
Single Leg Calf Raise (Weighted)
3 Sets
12-15 Reps
@7-8
5
Dynamic Side Plank
3 Sets
10-12 Reps
@7-8