Sean’s cycling program

by Sean

12 athletes joined

Program Description

Strength training while cycling

Program Overview

Level
Novice
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 22, 2024 06:54
Last Edited
Jun 18, 2025 12:23

Summary

Embark on an 8-week journey with Sean’s cycling program, designed to elevate your strength and endurance through a structured 3-day weekly routine. This program combines essential barbell movements like squats, deadlifts, and bench presses with targeted accessory exercises, ensuring a comprehensive full-body workout. Each session is crafted to challenge your limits while promoting muscle growth and overall fitness. Get ready to push your boundaries and achieve your goals with a well-rounded approach that fits seamlessly into your busy schedule!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

18.5%

Abs

11.8%

Glutes

11.5%

Hamstrings

11.3%

Lats

8.6%

Upper Back

8.1%

Front Delts

5.7%

Triceps

5.7%

Middle Delts

4.8%

Chest

4.8%

Biceps

3.8%

Adductors

3.4%

Lower Back

1.5%

Rear Delts

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Squat (Barbell)

5 reps

Overhead Press (Barbell)

5 reps

Walking Lunge

Lat Pulldown

Step-Up (Weighted)

Russian Twist

Face Pull

10 reps

Day 1

Squat (Barbell)

5 reps

RPE 6

Overhead Press (Barbell)

5 reps

Walking Lunge

Lat Pulldown

Step-Up (Weighted)

Russian Twist

Day 1

Squat (Barbell)

5 reps

RPE 6

Overhead Press (Barbell)

5 reps

Walking Lunge

Lat Pulldown

Step-Up (Weighted)

Russian Twist

Day 1

Squat (Barbell)

5 reps

RPE 6

Overhead Press (Barbell)

5 reps

Walking Lunge

Lat Pulldown

Step-Up (Weighted)

Russian Twist

Day 1

Squat (Barbell)

5 reps

RPE 6

Overhead Press (Barbell)

5 reps

Walking Lunge

Lat Pulldown

Step-Up (Weighted)

Russian Twist

Day 1

Squat (Barbell)

5 reps

RPE 6

Overhead Press (Barbell)

5 reps

Walking Lunge

Lat Pulldown

Step-Up (Weighted)

Russian Twist

Day 1

Squat (Barbell)

5 reps

RPE 6

Overhead Press (Barbell)

5 reps

Walking Lunge

Lat Pulldown

Step-Up (Weighted)

Russian Twist

Day 1

Squat (Barbell)

5 reps

RPE 6

Overhead Press (Barbell)

5 reps

Walking Lunge

Lat Pulldown

Step-Up (Weighted)

Russian Twist

Day 2

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Leg Curl

Leg Extension

Plank

1 mins

Day 2

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Leg Curl

Leg Extension

Plank

1 mins

Day 2

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Leg Curl

Leg Extension

Plank

1 mins

Day 2

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Leg Curl

Leg Extension

Plank

1 mins

Day 2

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Leg Curl

Leg Extension

Plank

1 mins

Day 2

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Leg Curl

Leg Extension

Plank

1 mins

Day 2

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Leg Curl

Leg Extension

Plank

1 mins

Day 2

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Leg Curl

Leg Extension

Plank

1 mins

Day 3

No exercises added to this day

Day 3

No exercises added to this day

Day 2

Deadlift (Barbell)

4 Sets

Bench Press (Barbell)

5 Sets

Seated Row (Cable)

5 Sets

Leg Curl

4 Sets

Leg Extension

4 Sets

Plank

4 Sets

1 mins

Day 1

Squat (Barbell)

5 Sets

5 Reps

Overhead Press (Barbell)

5 Sets

5 Reps

Walking Lunge

4 Sets

Lat Pulldown

5 Sets

Step-Up (Weighted)

4 Sets

Russian Twist

4 Sets

Face Pull

4 Sets

10 Reps