Workout Routine

Free

MTB Training

by Ivo_w

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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!

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

squat

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

squat

3×7

bench press

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

bench press

3×1

chest supported rows

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

chest supported rows

3×10

Weighted Crunch

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

Weighted Crunch

2×10

Workout 2

squat

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

squat

3×1

romanian deadlift

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

romanian deadlift

2×5

lunge

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

lunge

2×10

Leg raises

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

Leg raises

2×10

Workout 3

bench press

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

bench press

3×7

deadlift

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

deadlift

3×1

bulgarian split squat

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

bulgarian split squat

3×6

Leg raises

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

Leg raises

2×10