KYLECOACHING • EXPERIENCED CYCLISTS • FULL GYM
Add muscle. Build heavier strength. Keep riding.
A 12-week progression from capacity work through hypertrophy and heavier strength, with planned recovery.
12 weeks · 24 required sessions · 2/week30–95 min/session · 1h20–3h05 required/week
11 optional upper-body/core sessions, 35–65 min · cycling separate
Built for cyclists who already lift
- Execute precisely. All 35 workouts use native Strength Builder for sets, reps, effort and rest.
- Progress by performance. Add load after two successful exposures; repeat or reduce when needed.
- Manage cycling fatigue. Keep A/B at least 48 hours apart; omit optional C first when riding load rises.
Your 12-week progression
WEEKS 1–3 · CapacityControlled work, RPE 6.
WEEK 4 · RecoverTwo light mobility/core sessions.
WEEKS 5–7 · HypertrophyHigher volume, RPE 7–8.
WEEK 8 · Load recoveryKeep sets; about 50% recent load.
WEEKS 9–11 · StrengthIntegrate heavier full-body work.
WEEK 12 · RecoverReduce sets and effort; review.
Is this the right plan?
For cyclists with established squat, hinge, press, row and unilateral technique. Later phases use front squats, deadlifts, push presses and pull-ups. Not a beginner course, rehabilitation plan or race taper.
Fit it around your riding
Use a lower-priority cycling block. Place A/B away from priority rides; separate same-day key cycling and strength by at least three hours. Do not stack missed work. Cycling workouts are not included.
Equipment
Full gym: rack/safeties, barbells, dumbbells, bench, cables/pulldown, pull-up assistance, hip-thrust setup, step, bands, mat and stability ball.
Guidance for the full block.Six-page Athlete Guide, Start Here, phase/weekly notes and Finish review. Preview Weeks 1 and 9 above.
Coach Chuck Kyle · Plan questions: chuck@kylecoaching.com or text 571-747-9022. Individual coaching is not included.
After Week 12, use the Finish review to repeat, maintain or reduce strength as cycling becomes the priority. Contact Chuck for a suitable current option.