Session 2 of 2 · Gym Programme
The Compound
Movements
Session A
Circuit — Lower + Core
Session B · You are here
Strength — Heavy Compound
WARM UP
Prime + Mobilise
10 MIN
Assault bike or row — build to a sweat5 min
Hip flexor stretch — couch stretch both sides45s each
Ankle circles + calf raise — bodyweight10 each
Barbell good morning — empty bar, slow10 reps
Goblet squat — light KB, full depth pause8 reps
BLOCK A
Primary Lifts
~30 MIN
Rest 2–3 minutes between sets on the primary lifts. This is the point of difference from Session A — you're here to move heavy, not fast. Use the timer below. Tap each exercise for coaching cues and RPE targets.
01
Primary
Back Squat
4 sets × 5 reps · RPE 7–8
Quads · Glutes · Full posterior chain
S1
1
S2
2
S3
3
S4
4
Sets4
Reps5
Rest2–3 min
Tempo3-1-1
RPE Target
7
3 reps left in tank
8
2 reps left — aim here
9
1 rep left — too heavy
Bar sits across upper traps, not the neck. Chest stays up throughout the descent — if your torso caves, the load is too heavy. Feet shoulder-width or slightly wider, toes out 15–30°. Hit depth — crease of the hip below the knee. Drive through the whole foot on the way up, not just the toes. This is the cornerstone lift — don't rush the warmup sets to get here.
02
Primary
Conventional Deadlift
4 sets × 4 reps · RPE 7–8
Hamstrings · Glutes · Erectors · Lats
S1
1
S2
2
S3
3
S4
4
Sets4
Reps4
Rest2–3 min
TempoReset each rep
RPE Target
7
3 reps left
8
2 reps left — aim here
9
Strip weight
Dead stop each rep — no touch-and-go. Set the hips, find tension in the lats before the bar leaves the floor (think: protect your armpits). The bar should feel like it's dragging up your shins. Lower under control, reset your position fully before the next pull. 4 reps is your number — if you can't hold form on rep 4, you've gone too heavy.
BLOCK B
Accessory Work
~20 MIN
Rest 60–90 seconds between sets. Hypertrophy range — higher reps, controlled tempo. This is where you build the muscle around the strength patterns above.
03
Accessory
Leg Press
3 sets × 10–12 reps
Quads · Glutes — quad emphasis
S1
1
S2
2
S3
3
Sets3
Reps10–12
Rest60–90s
Tempo3-0-1
Feet mid-platform, shoulder-width. Control the descent — 3 count down, don't let the weight cave your lower back off the pad at the bottom. Full extension at the top but don't lock out hard. This is volume work after the heavy squats, so keep the weight honest and focus on quad feel.
04
Accessory
Lying Leg Curl
3 sets × 12 reps · slow eccentric
Hamstrings — isolation
S1
1
S2
2
S3
3
Sets3
Reps12
Rest60s
Tempo2-1-3
The 3-second eccentric is the point here — lower the weight slowly and feel the hamstring lengthen under load. Hips stay flat on the pad throughout. If Nordic curls are available and you can do them, substitute these — they're significantly more effective for hamstring development and injury resilience, especially relevant for a cyclist.
05
Accessory
Bulgarian Split Squat
3 sets × 8 each leg · DBs
Quads · Glutes · Hip stability
S1
1
S2
2
S3
3
Sets3
Reps8 per leg
Rest75s
Tempo3-0-1
Rear foot elevated on bench, front foot far enough forward that your shin stays near-vertical. Descend slowly — most of the weight should be driving through the front heel. Keep your torso upright. These will light up whatever the squats and deadlifts didn't reach — particularly the glute of the front leg. Expect your weaker leg to feel significantly harder.
BLOCK C
Core — Loaded
~10 MIN
Different to Session A's core work — here we're doing loaded, anti-rotation and anti-extension patterns. Heavier and more deliberate. Rest 45–60s between sets.
06
Core
Cable Pallof Press
3 sets × 10 each side
Anti-rotation · Obliques · Deep core
S1
1
S2
2
S3
3
Sets3
Reps10 per side
Rest45s
LoadModerate cable
Stand side-on to the cable, handle at chest height. Press straight out and hold for a 2-count — resist the cable pulling you to rotate. This is an anti-rotation exercise: the goal is for your torso to do absolutely nothing except stay still. Hugely transferable to cycling — stabilising the pelvis under load is exactly what happens when you're grinding out watts.
07
Core
Suitcase Carry
3 sets × 30m each side
Lateral core · Grip · Gait stability
S1
1
S2
2
S3
3
Sets3
Distance30m per side
LoadHeavy-ish KB or DB
Hold a heavy dumbbell or KB in one hand at your side — like a suitcase. Walk slowly and deliberately. The challenge is not to lean toward the weight. Your obliques on the opposite side are working hard to keep you upright. Tall posture, ribs down, slow steps. Underrated exercise — develops the lateral core stability that no plank variation touches.
Rest Timer
2:00
COOL DOWN
Decompress
8 MIN
Foam roll quads + IT band60s each
Pigeon pose — both sides90s each
Figure-four stretch — lying60s each
Seated forward fold — hamstrings60s
90/90 hip stretch — both sides60s each
Session Complete
Heavy squats, heavy deadlifts, accessory work, loaded core. That's a proper strength session. Alternate back to the circuit next time and you've got a solid weekly lower body program.