Tri-Cycle Training

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Ever just want to shake things up? Sometimes you just need to take the drawing board and throw it out the window. Then you can start over with something completely fresh and different that will shock your body in an entirely different way. But every now and then a new approach is exactly what you need.

Sound radical? Sound interesting? It is!

Tri-Cycle Training

The basis for this training is simple cycles. Cycle training is where you increase or change intensity and rep ranges to build up to a point then start the cycle over. For this routine we are basing thing over a four week routine. For the cycles we are working around repetition ranges. With higher reps you naturally use light weights. As the reps drop the weight increases. As you repeat the cycle the weights being used for each rep range should be increasing.

  • Light Training Cycle – 1 week with reps in the 15-20 range.
  • Medium Training Cycle – 1 week with reps in the 8-12 range.
  • Heavy Training Cycle – 2 weeks with reps in the 5-8 range.

Then you simply repeat this cycle the following month. The workout program is a 4 day split. You can take days off whenever you prefer based on your schedule. For example you could workout M/T/Th/F with rest days on W/S/Sn. Light cardio can be done on off days.

Day 1 – Chest/Triceps

  • Incline Dumbbell Press – 3 Sets
  • Decline Dumbbell Flyes – 3 Sets
  • Flat Bench Press – 2 Sets
  • Lying Barbell Triceps Extensions – 2 Sets
  • Dips – 2 Setstri cycle training


Day 2 – Back/Biceps

  • Wide Grip Pull-ups – 3 Sets
  • Deadlifts – 4 Sets
  • Dumbbell Single Rows – 2 Sets
  • Hammer Curls – 2 Sets
  • Alternating Dumbbell Curls – 2 Sets


Day 3 – Shoulders/Core

  • Side Lateral Dumbbell Raises – 3 Sets
  • Barbell Front Rows – 2 Sets
  • Bent Over Dumbbell Laterals – 3 Sets
  • Dumbbell Shoulder Press (standing) – 3 Sets
  • Core/Abdominal Work – 3 exercises of at least 2 sets (vary routine weekly)


Day 4 – Quads/Hamstrings/Calves

  • Squats – 4 Sets
  • Leg Extension – 2 Sets
  • Dumbbell Lunges – 3 Sets
  • Lying Hamstring Curls – 2 Sets
  • Standing Calf Raises – 3 Sets
  • Seated or Donkey Calf Raises – 2 Sets


Workouts should be brief, intense, and focused not lasting more than 45 minutes. Using short rest periods between sets is crucial. Make sure to warm up for 10 minutes prior to the workout (not included in the 45 minutes of training) and stretch the active muscles between sets.


Cycle training is a classic style that is used by professional athletes in all types of sports. It is a great way to build up to a peak and then cycle back down while the body recovers and gets stronger. If you need a little something different to shake things up then definitely give this routine a try!

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