Strength plan — Jetts

Mon + Fri: full upper body · Wed: legs, built for cycling · 21 Sep 2026

Every movement links to its video - tap a card. Want them all playing inline? Open the embedded-video page (heavier - best in a browser).

Monday - FULL UPPER BODY

Same session as Friday. Biggest lifts first, push and pull alternating. Jetts, 08:00.

1

Incline barbell press (PT session 1 - log your working weight)

3 x 10

PT base 7.5 kg | Colossus Fitness

Incline barbell press (PT session 1 - log your working weight) videoWatch the video
2

Lat pulldown (PT session 2 - bar to upper chest, no swinging)

3 x 10

AnimaFit - fresh grip, so it goes early

Lat pulldown (PT session 2 - bar to upper chest, no swinging) videoWatch the video
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

Machine chest press (stands in for the chest dip) videoWatch the video
5

Shoulder press (PT session 1 - barbell or seated dumbbells)

3 x 10

PT base 7.5 kg | KinX Learning

Shoulder press (PT session 1 - barbell or seated dumbbells) videoWatch the video
6

Reverse fly (PT session 2 - rear delts)

3 x 10

Colossus Fitness

Reverse fly (PT session 2 - rear delts) videoWatch the video
7

Tricep pushdown (PT session 1)

3 x 10

PT base 12.5 kg | ScottHermanFitness

Tricep pushdown (PT session 1) videoWatch the video
8

Bicep curl (PT session 2 - swap to the preacher curl every other week)

3 x 10

Steev - preacher curl: alternate weeks

Bicep curl (PT session 2 - swap to the preacher curl every other week) videoWatch the video
9

Shoulder-tap plank (from the GCN cyclist routine)

3 x 30-45 sec

GCN | hips stay SQUARE - minimal shift, pause on each tap

Shoulder-tap plank (from the GCN cyclist routine) videoWatch the video

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.
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

Glute hamstring march - ACTIVATION before the leg press (from the GCN cyclist routine) videoWatch the video
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

Romanian deadlift with dumbbells (THE MISSING HINGE - added 2026-09-21) videoWatch the video
3

Leg press - feet HIGHER on the platform, depth to about parallel, no deeper

3 x 10-12

Tech, Fitness & Gaming

Leg press - feet HIGHER on the platform, depth to about parallel, no deeper videoWatch the video
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

Step-up with dumbbells (the cycling lift - box 30-38 cm, BELOW knee height) videoWatch the video
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

Hip thrust (barbell with a pad, or the machine) videoWatch the video
6

Seated leg curl (PT session 3)

3 x 10

Travis Tarrant | hamstrings - the pull-back phase

Seated leg curl (PT session 3) videoWatch the video
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

Leg extension - 45-90 DEGREES ONLY, stop short of full extension, LAST videoWatch the video
8

Calf raise (PT session 3 - machine or holding dumbbells)

3 x 12-15

ChadMollick | ankle torque - the forgotten cycling muscle

Calf raise (PT session 3 - machine or holding dumbbells) videoWatch the video
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

Pallof press or side plank videoWatch the video

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

Incline barbell press (PT session 1 - log your working weight) videoWatch the video
2

Lat pulldown (PT session 2 - bar to upper chest, no swinging)

3 x 10

AnimaFit - fresh grip, so it goes early

Lat pulldown (PT session 2 - bar to upper chest, no swinging) videoWatch the video
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

Machine chest press (stands in for the chest dip) videoWatch the video
5

Shoulder press (PT session 1 - barbell or seated dumbbells)

3 x 10

PT base 7.5 kg | KinX Learning

Shoulder press (PT session 1 - barbell or seated dumbbells) videoWatch the video
6

Reverse fly (PT session 2 - rear delts)

3 x 10

Colossus Fitness

Reverse fly (PT session 2 - rear delts) videoWatch the video
7

Tricep pushdown (PT session 1)

3 x 10

PT base 12.5 kg | ScottHermanFitness

Tricep pushdown (PT session 1) videoWatch the video
8

Bicep curl (PT session 2 - swap to the preacher curl every other week)

3 x 10

Steev - preacher curl: alternate weeks

Bicep curl (PT session 2 - swap to the preacher curl every other week) videoWatch the video
9

Shoulder-tap plank (from the GCN cyclist routine)

3 x 30-45 sec

GCN | hips stay SQUARE - minimal shift, pause on each tap

Shoulder-tap plank (from the GCN cyclist routine) videoWatch the video

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

Plank (static, on the floor) videoWatch the video
2

Cable fly (PT session 1)

3 x 10

PT base 7.9 kg - swap for the machine chest press

Cable fly (PT session 1) videoWatch the video
3

Front raise (PT session 1)

2 x 10-12

PT base 5 kg - swap for the shoulder press

Front raise (PT session 1) videoWatch the video
4

Lateral raise (PT trainer note)

2 x 12

swap for the reverse fly

Lateral raise (PT trainer note) videoWatch the video
5

Face pull (LIGHT)

2 x 12-15

PT logged PAIN twice - drop it for good if it repeats

Face pull (LIGHT) videoWatch the video
6

Preacher curl (PT session 2)

3 x 10

the alternate to the bicep curl

Preacher curl (PT session 2) videoWatch the video
7

One-arm dumbbell row (hand on bench)

3 x 10 each side

swap for the cable row

One-arm dumbbell row (hand on bench) videoWatch the video
8

Farmer carry (heavy dumbbells, walk tall)

3 x 30-40 m

finisher

Farmer carry (heavy dumbbells, walk tall) videoWatch the video
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

Single-leg hip thrust (one leg at a time, floor or bench) videoWatch the video
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

Single-leg leg press (one leg at a time) videoWatch the video
11

Band lateral walk / clamshell

2 x 12 each way

glute med keeps the knee tracking straight - protects the knee AND the stroke

Band lateral walk / clamshell videoWatch the video
12

Farmer carry (heavy dumbbells, walk tall)

3 x 30-40 m

grip + posture

Farmer carry (heavy dumbbells, walk tall) videoWatch the video

Rules

The non-negotiables.