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Cyclist Power Build · 3-day

Off-bike strength

Cyclist Power Build · 3-day

Build leg power and core stability so you climb harder and sprint faster on the bike.

Three short sessions a week of squats, hinges, single-leg work, and core that complement your saddle hours. Not designed to add bulk — designed to add wattage.

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Sample week

The full template is what gets cloned into your account.

Mon

Heavy Legs

4 lifts

  • Back Squat

    4×5

  • Single-Leg Press

    3×6 each

  • Barbell Bench Press

    3×6

  • Plank

    3×60s

Wed

Posterior + Core

4 lifts

  • Romanian Deadlift

    4×6

  • Single-Leg Romanian Deadlift

    3×8 each

  • Barbell Row

    3×6

  • Dead Bug

    3×10 each

Fri

Power + Stability

4 lifts

  • Box Jump

    4×3

  • Front Squat

    3×6

  • Step-Up

    3×8 each

  • Side Plank

    3×45s each