Here’s a 12-week cyclist weight training program, divided into three progressive phases:
1. Weeks 1–4: Preparation Phase
Build foundational strength, stability, and mobility with light weights (50–65% of 1RM), 10–15 reps. Focus on exercises like goblet squats, Romanian deadlifts, and planks.
2. Weeks 5–8: Max Strength Phase
Develop maximum force production with heavy weights (75–90% of 1RM), 3–6 reps. Key exercises include barbell squats, Bulgarian split squats, weighted planks, and pull-ups.
3. Weeks 9–12: Endurance Phase
Enhance muscular endurance with moderate weights (50–60% of 1RM), 12–20 reps. Focus on high-rep squats, step-ups, and core work like Russian twists and planks.

Integration: Combine with cycling-specific training—base-building early, strength-endurance in the middle, and threshold work in the final weeks—for peak performance.