Weights

Two lifts, two runs, one ride a week.

The week

RunLiftRideRest
Mon
Run
Tue
Lift A
Wed
Run
Thu
Lift B
Fri
Rest
Sat
Ride
Sun
Rest
Runs at lunch, ride is 100k. Move days to fit work, rest either side of the ride.

The lifts

Lift A

Squat⇄or Front squat, easier on the back3 x 8
Bench press3 x 8
Barbell row3 x 8
Dips3 x max

Lift B

Overhead press⇄or Push press, more weight3 x 8
Deadlift⇄or Romanian deadlift, easier on the back3 x 5
Barbell row3 x 8
Dips3 x max
Dips stop a couple short of failure. Everything else is the same weight across all sets. ⇄ is a swap-in when the main lift does not suit the day.

How it works

Hit every rep, add weight next time. 2.5kg on the bar lifts, 5kg on the deadlift. Miss reps and stay at the same weight until you get them.
Rest2 to 3 minutes between heavy sets. Warm up with two lighter sets.
LegsSquat one day, deadlift the other. Never both heavy.
BackRows stand in for pull-ups. Add chin-ups once you get the bar.
RecoveryNo heavy legs the day before a ride.

Sources: r/Fitness Basic Beginner Routine, StrengthLog, simongPT.

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