Gemini 3-Day Strength Program for Cycling

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!

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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

Trap Bar Deadlift

Step-Up (Weighted)

Bench Press (Barbell)

Single Arm Row (Dumbbell)

Dead Bug

Kettlebell Swing

Front Squat (Barbell)

Pull-Up (Weighted)

Romanian Deadlift (Dumbbell)

Copenhagen Plank

Bulgarian Split Squat (Dumbbell)

Incline Bench Press (Dumbbell)

Face Pull

Single Leg Calf Raise (Weighted)

Dynamic Side Plank

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