Wednesday's Workout
Strength (Lower Body) + Bike (Recovery Ride)
Leg strength + light cycling
Strength: Lower Body
- 1 Squats [Squat Rack or Smith Machine] – 4x6-8
- 2 Deadlifts [Barbell] – 3x5
- 3 Bulgarian Split Squats [Dumbbells] – 3x8-10
- 4 Leg Curls [Leg Curl Machine] – 3x10-12
- 5 Calf Raises [Seated Calf Raise Machine] – 3x12-15
Cardio: Recovery Ride
- 1 Machine: [Stationary Bike / Spin Bike]
- 2 20-30 min at low resistance, high cadence
Weekly Training Overview
Monday
Strength (Upper Body) + Bike (HIIT)
Heavy lifting + short intense cycling
Tuesday
Bike (Steady-State Cardio)
Moderate pace, longer duration
Wednesday
Strength (Lower Body) + Bike (Recovery Ride)
Leg strength + light cycling
Thursday
Bike (HIIT or Sprints)
Short, high-intensity intervals
Friday
Strength (Full Body) + Bike (Optional Light Ride)
Compound lifts + optional cardio
Saturday
Bike (Long Endurance Ride)
45-60 min moderate pace
Sunday
Rest / Mobility / Stretching
Active recovery