1
Incline barbell press (PT session 1 - log your working weight)
3 x 10
PT base 7.5 kg | Colossus Fitness
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Monday - FULL UPPER BODY
Same session as Friday. Biggest lifts first, push and pull alternating. Jetts, 08:00.
2
Lat pulldown (PT session 2 - bar to upper chest, no swinging)
3 x 10
AnimaFit - fresh grip, so it goes early
3
Machine chest press (stands in for the chest dip)
3 x 8-12
PT chest dip was logged PAIN, so the dip is out | NASM
4
Seated cable row (PT session 2)
3 x 10
REP
5
Shoulder press (PT session 1 - barbell or seated dumbbells)
3 x 10
PT base 7.5 kg | KinX Learning
6
Reverse fly (PT session 2 - rear delts)
3 x 10
Colossus Fitness
7
Tricep pushdown (PT session 1)
3 x 10
PT base 12.5 kg | ScottHermanFitness
8
Bicep curl (PT session 2 - swap to the preacher curl every other week)
3 x 10
Steev - preacher curl: alternate weeks
9
Shoulder-tap plank (from the GCN cyclist routine)
3 x 30-45 sec
GCN | hips stay SQUARE - minimal shift, pause on each tap
Wednesday - LEGS (built for cycling)
Step-ups are the most cycling-specific lift here. Jetts, 08:00.
Why this day exists: cycling. Cycling is a single-leg sport that lives on quads, glutes and ankle torque, and the step-up IS the pedal stroke.
CYCLING PAYOFF - on the long ride: 4-6 x 4 min at 50-60 rpm in a big gear (Z2-Z3, 2 min easy between). Gym strength only becomes torque on the bike this way.
CYCLING PAYOFF - on the long ride: 4-6 x 4 min at 50-60 rpm in a big gear (Z2-Z3, 2 min easy between). Gym strength only becomes torque on the bike this way.
1
Glute hamstring march - ACTIVATION before the leg press (from the GCN cyclist routine)
2 x 8-10 each leg
GCN | hips UP and square, walk the feet forward, drive the knee in on the heel
2
Romanian deadlift with dumbbells (THE MISSING HINGE - added 2026-09-21)
3 x 8
knees near-straight, hips travel back, weight slides down the thigh - strongest cycling transfer with the least knee load
3
Leg press - feet HIGHER on the platform, depth to about parallel, no deeper
3 x 10-12
Tech, Fitness & Gaming
4
Step-up with dumbbells (the cycling lift - box 30-38 cm, BELOW knee height)
3 x 6-8 each leg
Bobby Maximus | GCN cues: weight stays on the FRONT leg the whole time (no pushing off the back foot), heel DOWN on the working leg, 2-3 sec down, opposite arm drives | knee tweak (physio): https://www.youtube.com/watch?v=eTQv2Cstv8I - keep the shin vertical
5
Hip thrust (barbell with a pad, or the machine)
3 x 10-12
Kelly Matthews | glutes = hip extension = the power at the top of the stroke
6
Seated leg curl (PT session 3)
3 x 10
Travis Tarrant | hamstrings - the pull-back phase
7
Leg extension - 45-90 DEGREES ONLY, stop short of full extension, LAST
2 x 12-15
Madison Shelite | the 0-45 deg arc is where this stresses the knee most: light, no grinding
8
Calf raise (PT session 3 - machine or holding dumbbells)
3 x 12-15
ChadMollick | ankle torque - the forgotten cycling muscle
9
Pallof press or side plank
3 x 30-45 sec each side
Colossus Fitness | anti-rotation: keeps the pelvis steady for hours on the bike
Friday - FULL UPPER BODY
Identical session to Monday - nothing to rotate, just add weight or a rep.
1
Incline barbell press (PT session 1 - log your working weight)
3 x 10
PT base 7.5 kg | Colossus Fitness
2
Lat pulldown (PT session 2 - bar to upper chest, no swinging)
3 x 10
AnimaFit - fresh grip, so it goes early
3
Machine chest press (stands in for the chest dip)
3 x 8-12
PT chest dip was logged PAIN, so the dip is out | NASM
4
Seated cable row (PT session 2)
3 x 10
REP
5
Shoulder press (PT session 1 - barbell or seated dumbbells)
3 x 10
PT base 7.5 kg | KinX Learning
6
Reverse fly (PT session 2 - rear delts)
3 x 10
Colossus Fitness
7
Tricep pushdown (PT session 1)
3 x 10
PT base 12.5 kg | ScottHermanFitness
8
Bicep curl (PT session 2 - swap to the preacher curl every other week)
3 x 10
Steev - preacher curl: alternate weeks
9
Shoulder-tap plank (from the GCN cyclist routine)
3 x 30-45 sec
GCN | hips stay SQUARE - minimal shift, pause on each tap
Rotate in
Swap for the closest movement above. Do not add them all - the session is already 9 movements.
1
Plank (static, on the floor)
3 x 30-45 sec
the regression if the shoulder tap is too much
2
Cable fly (PT session 1)
3 x 10
PT base 7.9 kg - swap for the machine chest press
3
Front raise (PT session 1)
2 x 10-12
PT base 5 kg - swap for the shoulder press
4
Lateral raise (PT trainer note)
2 x 12
swap for the reverse fly
5
Face pull (LIGHT)
2 x 12-15
PT logged PAIN twice - drop it for good if it repeats
6
Preacher curl (PT session 2)
3 x 10
the alternate to the bicep curl
7
One-arm dumbbell row (hand on bench)
3 x 10 each side
swap for the cable row
8
Farmer carry (heavy dumbbells, walk tall)
3 x 30-40 m
finisher
9
Single-leg hip thrust (one leg at a time, floor or bench)
3 x 8 each leg
cycling is single-leg force on an unstable pelvis - swap for the hip thrust
10
Single-leg leg press (one leg at a time)
2 x 8-10 each leg
swap for the step-up when the knees want a machine day
11
Band lateral walk / clamshell
2 x 12 each way
glute med keeps the knee tracking straight - protects the knee AND the stroke
12
Farmer carry (heavy dumbbells, walk tall)
3 x 30-40 m
grip + posture
Rules
The non-negotiables.
- Knee: no running, no jumping, no pivoting. Sharp pain = stop that exercise.
- No barbell squats. Step-ups are IN (box at knee height or lower, no knee past the toes).
- Chest dip is out (PT logged PAIN). Face pull stays out for now, same reason.
- Deload week 5 and every 5th week: 2 sets at about 65% weight.
- Book the classes 3 days ahead (see the booking reminders in your email).