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Hi bros, hoping for some feedback on a fullbody routine. My primary sport has been mountain biking for many years, and I have jacked quads, a great aerobic engine, and teeny little noodle arms. My legs mog my upper body bad. Any feedback on this routine for running 4-5x a week doing 3-5 sets each x 5-8 reps?
>kettlebell overhead press, both single and double
>pushups or reverse-grip bench press (I have an old shoulder injury that cannot deal with conventional grip barbell benching)
>pullups or lat pulldowns (I used to do weight-added pullups in my early twenties, hopin to get back to that point)
>rdls (I love these because my legs are very quad-dominant with tight hams)
>barbell squats but not as much intensity/volume as rdls; I get plenty of quad workout on the bike
>leg raises/ab wheel for core
>barbell rows
>curls/tri pushdowns for arm isolation work
Thanks in advance
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Former roadie/sprinter here. I still ride a lot but decided I wanted to go into my 40s jacked instead of a twink with massive legs.
Up front: you will be slower, especially on climbs. It’s likely your bike fit will change some as well bc of changes in mobility and weight distribution. I didn’t exactly dirty bulk but if you are riding a lot it’s hard to exactly hit your calorie goals since you don’t always really know what you burned even w/ a powermeter so I always overshot and ended up fat at the end of bulks. You might be able to avoid this but I decided I’d rather be safe than sorry. On that note, you’ll have to eat a lot if you want to gain. I was pushing 5k calories a day while riding 200 miles a week last summer.
As far as routine, I’d recommend doing a traditional bodybuilding routine for upper body and only doing power workouts for lower body. I started out with 27” legs lean so I didn't really want to add any size there. I do explosive, single leg stuff as part of my gym warmup and then everything else (except calves and glutes) is pretty much on the bike. For upper body, 8-12 rep range, make sure to throw in some heavy lifts here and there and try to go as close to failure as you can.
Good luck, the hardest part is letting go of your expectations of how fast you’ll be on the bike in heavy phases.