Workouts

Workouts

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 the days around to fit work, and keep a rest day either side of the ride.

The lifts

Lift A

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

Lift B

Overhead press⇄or Push press, leg drive to move more weight3 x 8
Deadlift⇄or Romanian deadlift, easier on the back3 x 5
Barbell row3 x 8
Dips3 x max
Dips to a couple short of failure. Everything else is a straight weight across all sets. A ⇄ line is a swap-in, do that instead 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 the heavy sets. Warm up each lift with a couple of lighter sets first.
LegsSquat one day, deadlift the other, never both heavy on the same day. The bike and runs do the rest.
BackRows on both days stand in for pull-ups. Add chin-ups once you get the bar.
RecoveryKeep your heavy leg days, squat and deadlift, away from the day before your ride.

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

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