PlanByWeek

Strength Training for Cyclists

12 weeks·2 days / wk·full body

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Weeks
12
Sessions
24
Peak week
28 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 720 hard sets20 sets

  1. Tue

    Oct 6

    Cyclist strength A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 676% 1RM (≈RPE 7)
    Romanian deadlift3 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 9

    Cyclist strength B

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 676% 1RM (≈RPE 7)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
02Block 1, week 2: RPE 7.521 hard sets21 sets
2 sessions

  1. Tue

    Oct 13

    Cyclist strength A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Romanian deadlift3 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row2 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 16

    Cyclist strength B

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 580% 1RM (≈RPE 7.5)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
03Block 1, week 3: RPE 822 hard sets22 sets
2 sessions

  1. Tue

    Oct 20

    Cyclist strength A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 483.5% 1RM (≈RPE 8)
    Romanian deadlift3 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row2 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 23

    Cyclist strength B

    45 min
    ExerciseSets×RepsLoad
    Deadlift3 × 483.5% 1RM (≈RPE 8)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
04Deload: 60% loads, fewer sets14 hard sets14 sets
2 sessions

  1. Tue

    Oct 27

    Cyclist strength A

    32 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 8 each sideRPE 6
    Bulgarian split squat1 × 10–12RPE 6
    Barbell row1 × 10–12RPE 6
    Pallof press1 × 10–12RPE 6

  2. Fri

    Oct 30

    Cyclist strength B

    32 min
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Step-up1 × 8 each sideRPE 6
    Barbell hip thrust1 × 10–12RPE 6
    Face pull1 × 10–12RPE 6
    Hanging knee raise1 × 10–12RPE 6
    Box jump1 × 10–12RPE 6
05Block 2, week 1: RPE 723 hard sets23 sets
2 sessions

  1. Tue

    Nov 3

    Cyclist strength A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 677.5% 1RM (≈RPE 7.25)
    Romanian deadlift3 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Nov 6

    Cyclist strength B

    45 min
    ExerciseSets×RepsLoad
    Deadlift3 × 677.5% 1RM (≈RPE 7.25)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
06Block 2, week 2: RPE 7.524 hard sets24 sets
2 sessions

  1. Tue

    Nov 10

    Cyclist strength A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 581% 1RM (≈RPE 7.75)
    Romanian deadlift3 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Nov 13

    Cyclist strength B

    48 min
    ExerciseSets×RepsLoad
    Deadlift3 × 581% 1RM (≈RPE 7.75)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
07Block 2, week 3: RPE 825 hard sets25 sets
2 sessions

  1. Tue

    Nov 17

    Cyclist strength A

    52 min
    ExerciseSets×RepsLoad
    Back squat4 × 485% 1RM (≈RPE 8.25)
    Romanian deadlift3 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Nov 20

    Cyclist strength B

    48 min
    ExerciseSets×RepsLoad
    Deadlift3 × 485% 1RM (≈RPE 8.25)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
08Deload: 60% loads, fewer sets15 hard sets15 sets
2 sessions

  1. Tue

    Nov 24

    Cyclist strength A

    36 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8 each sideRPE 6
    Bulgarian split squat1 × 10–12RPE 6
    Barbell row1 × 10–12RPE 6
    Pallof press1 × 10–12RPE 6

  2. Fri

    Nov 27

    Cyclist strength B

    32 min
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Step-up1 × 8 each sideRPE 6
    Barbell hip thrust1 × 10–12RPE 6
    Face pull1 × 10–12RPE 6
    Hanging knee raise1 × 10–12RPE 6
    Box jump1 × 10–12RPE 6
09Block 3, week 1: RPE 726 hard sets26 sets
2 sessions

  1. Tue

    Dec 1

    Cyclist strength A

    52 min
    ExerciseSets×RepsLoad
    Back squat4 × 677.5% 1RM (≈RPE 7.5)
    Romanian deadlift3 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Dec 4

    Cyclist strength B

    52 min
    ExerciseSets×RepsLoad
    Deadlift3 × 677.5% 1RM (≈RPE 7.5)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Hanging knee raise2 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
10Block 3, week 2: RPE 7.527 hard sets27 sets
2 sessions

  1. Tue

    Dec 8

    Cyclist strength A

    55 min
    ExerciseSets×RepsLoad
    Back squat4 × 581% 1RM (≈RPE 8)
    Romanian deadlift4 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Dec 11

    Cyclist strength B

    52 min
    ExerciseSets×RepsLoad
    Deadlift3 × 581% 1RM (≈RPE 8)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Hanging knee raise2 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
11Block 3, week 3: RPE 828 hard sets28 sets
2 sessions

  1. Tue

    Dec 15

    Cyclist strength A

    55 min
    ExerciseSets×RepsLoad
    Back squat4 × 485% 1RM (≈RPE 8.5)
    Romanian deadlift4 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Dec 18

    Cyclist strength B

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 485% 1RM (≈RPE 8.5)
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Face pull2 × 10–12RPE 7
    Hanging knee raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
12Test week: rep-max check + deload17 hard sets17 sets
2 sessions

  1. Tue

    Dec 22

    Cyclist strength A

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 8 each sideRPE 7
    Bulgarian split squat2 × 10–12RPE 7
    Barbell row1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Dec 25

    Cyclist strength B

    36 min
    ExerciseSets×RepsLoad
    Deadlift3 × AMRAP70% 1RM
    Step-up1 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Face pull1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7

The numbers

About this plan

A 2-day full body split aimed at sport-specific strength: this strength training for cyclists lasts 12 weeks and cycles 2 session types. Cycling volume: 20 sets in week 1, 24 sets in week 6, 28 at the week-11 peak. Built to support cycling, its 2 cycling sessions stay near 14 sets so they never cost a key ride.

Cyclist strength A opens week 1 with Back squat 3 × 6, then Romanian deadlift 3 × 8 each side, of 20 sets that week. 11 cycling exercises appear over the 12 weeks; main lifts cycle 6/5/4 reps at RPE 7/7.5/8, accessories 10–12. Main lifts climb to 85% of 1RM over 262 sets — add your maxes to see lb.

Cycling full gym deloads: week 4 (14 sets) and week 8 (15 sets). Week 12 is a rep-max check at 17 sets.

Week 1 of the strength training for cyclists is 2 sessions and 20 hard sets; the biggest, Cyclist strength A, has 10. Block averages climb 21 → 24 → 27 sets a week.

Questions

FAQ

How many sets a week is the strength training for cyclists?

From 20 to 28 hard full gym sets a week; 262 over 12 weeks.

How is the strength training for cyclists laid out?

Cyclist strength A/B on 2 days; week 1 totals 20 cycling sets.

How heavy should I lift on the strength training for cyclists?

Up to 85% of 1RM across 262 sets; the first top set is Back squat 3 × 6.

When are the deload weeks in the strength training for cyclists?

Week 4 (14 sets) and week 8 (15 sets) — then week 12 at 17 sets after 262 total sets.

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