Workout Routine

MTB Training

by Ivo_w

A basic template to workout the entire body. I'm focussed on MTB now but I used to powerlift. The purpose of this program is to regain some strength, while focussing on becoming a faster rider. This template will change when I want to try different excercises, rep schemes etc. Feel free to edit this to make it better!

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
7
100 sec
2
@RPE6
7
100 sec
3
@RPE6
7
100 sec

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
1
100 sec
2
@RPE8
1
100 sec
3
@RPE8
1
100 sec

bench press

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

chest supported rows

3 sets

Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec

Weighted Crunch

2 sets

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
1
100 sec
2
@RPE8
1
100 sec
3
@RPE8
1
100 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec

romanian deadlift

2 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec

lunge

2 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Leg raises

2 sets

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
7
100 sec
2
@RPE8
7
100 sec
3
@RPE8
7
100 sec

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
1
100 sec
2
@RPE8
1
100 sec
3
@RPE8
1
100 sec

deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
2
@RPE8
6
100 sec
3
@RPE8
6
100 sec

bulgarian split squat

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Leg raises

2 sets