Lance Armstrong Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings
Lance Armstrong Workout Plan

Lance Armstrong Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Lance Armstrong Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings
  • Day 1
  • Day 2
  • Day 3
Lance Armstrong Legs & Shoulders Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Make sure that you warm up and stretch before this workout.

Dumbbell step up, side lunge, row, and dumbbell lunge are all listed as repetitions per leg/arm.

This Lance Armstrong workout is only the lifting and some of the conditioning part of his workout. To really be like Lance Armstrong you need to get on a bike for about 7 hrs a day, almost everyday. The Stationary bike is listed as 30-50 minutes if you want to be closer to Lance Armstrong's time it is about two hours.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Lance Armstrong, seven-time winner of the Tour de France, is a living metaphor for athletic excellence, strength, and personal courage. Most fitness workouts have a broad goal of general, basic fitness. This Lance Armstrong training program is focused on developing muscular strength and endurance... more

Lance Armstrong, seven-time winner of the Tour de France, is a living metaphor for athletic excellence, strength, and personal courage. Most fitness workouts have a broad goal of general, basic fitness. This Lance Armstrong training program is focused on developing muscular strength and endurance over bulk.

Get the Lean Physique You've Always Wanted

Lance Armstrong weight training is coupled with a Lance Armstrong exercise routine using cycling to create a lean, sharply defined physique coupled with awesome cardiovascular health and endurance.

The Lance Armstrong workout plan is intended for intermediate exercisers. It is a thirty day program of three weight workouts alternated with cycling for cardio. Because of equipment demands, Lance Armstrong weight training is best performed in a gym. Of course, Lance Armstrong training also requires a stationary bike and/or a road bike, depending on your goals and preferences.

Focus on Different Muscles

Lance Armstrong workout #1 and #3 are for legs and shoulders, focusing on the quads and hamstrings for powering the bike, the shoulder complex for control of the bike, and the abs and lats for the core strength required to maintain balance and agility.

Lance Armstrong workout #2 focuses on the chest, triceps, abs and quads. Strengthening these muscle groups will help maintain the proper posture on the bike, enabling you to transmit power efficiently from your core to your legs.

End With Stationary Cycling

Every Lance Armstrong workout ends with stationary cycling. This 30 minute period will build good cardiovascular fitness and endurance for non-competitors. Lance Armstrongs workout on the bike is closer to seven hours a day, six days a week.

If competing is in your blood too, then you should supplement the stationary bike period with two hours or more on a road bike, daily. Adapt this part of your Lance Armstrong training schedule to reflect your specialization. For example, pursue endurance and hill work if you prefer century rides, or speed training and sprints if road races are your passion.

Balance is Key

Flexibility, rest and excellent nutrition are as important as the Lance Armstrong workout routine. Stiffness, fatigue or unwise food choices will sideline you as quickly as a broken chain or a bent bike frame. Stretch after each Lance Armstrong workout, and be sure to get seven to eight hours of sleep nightly. Workouts trigger the process, but increased fitness is built during sleep.

Quality Food is Necessary

Lance Armstrong nutrition requires attention to the quality of food as well as the amount. If you are cycling 30 minutes to an hour per day, aim for three servings of lean meats and non-starchy vegetables, two servings of starchy vegetables or grains, and one serving of fruit per day.

If your Lance Armstrong training schedule is aimed towards a competitive goal, add low-fat dairy and additional grain, fruit or starchy vegetable servings to ensure that your muscles restock their glycogen stores between workouts.

Don't Look at the Scale

Check body fat levels once a week, rather than scale weight during this Lance Armstrong training program. Your lean mass percentage should increase. If body fat levels rise, reduce calories, going no lower than 1800 for males, 1200 for females. Start following this Lance Armstrong Workout Plan!

Lance Armstrong Chest & Triceps Workout

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Workout Plan Logging
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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 00:00:45
2 00:00:45 --:--
--
--
2 sets, 00:00:45, 01:00 rest
2 00:00:45 01:00
--
--
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Make sure that you warm up and stretch before.This Lance Armstrong workout is only the lifting and some of the conditioning part of his workout. To really be like Lance Armstrong you need to get on a bike for about 7 hrs a day, almost everyday. The Stationary bike is listed as 30-50 minutes if you want to be closer to Lance Armstrong's time it is about two hours.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Lance Armstrong, seven-time winner of the Tour de France, is a living metaphor for athletic excellence, strength, and personal courage. Most fitness workouts have a broad goal of general, basic fitness. This Lance Armstrong training program is focused on developing muscular strength and endurance... more

Lance Armstrong, seven-time winner of the Tour de France, is a living metaphor for athletic excellence, strength, and personal courage. Most fitness workouts have a broad goal of general, basic fitness. This Lance Armstrong training program is focused on developing muscular strength and endurance over bulk.

Get the Lean Physique You've Always Wanted

Lance Armstrong weight training is coupled with a Lance Armstrong exercise routine using cycling to create a lean, sharply defined physique coupled with awesome cardiovascular health and endurance.

The Lance Armstrong workout plan is intended for intermediate exercisers. It is a thirty day program of three weight workouts alternated with cycling for cardio. Because of equipment demands, Lance Armstrong weight training is best performed in a gym. Of course, Lance Armstrong training also requires a stationary bike and/or a road bike, depending on your goals and preferences.

Focus on Different Muscles

Lance Armstrong workout #1 and #3 are for legs and shoulders, focusing on the quads and hamstrings for powering the bike, the shoulder complex for control of the bike, and the abs and lats for the core strength required to maintain balance and agility.

Lance Armstrong workout #2 focuses on the chest, triceps, abs and quads. Strengthening these muscle groups will help maintain the proper posture on the bike, enabling you to transmit power efficiently from your core to your legs.

End With Stationary Cycling

Every Lance Armstrong workout ends with stationary cycling. This 30 minute period will build good cardiovascular fitness and endurance for non-competitors. Lance Armstrongs workout on the bike is closer to seven hours a day, six days a week.

If competing is in your blood too, then you should supplement the stationary bike period with two hours or more on a road bike, daily. Adapt this part of your Lance Armstrong training schedule to reflect your specialization. For example, pursue endurance and hill work if you prefer century rides, or speed training and sprints if road races are your passion.

Balance is Key

Flexibility, rest and excellent nutrition are as important as the Lance Armstrong workout routine. Stiffness, fatigue or unwise food choices will sideline you as quickly as a broken chain or a bent bike frame. Stretch after each Lance Armstrong workout, and be sure to get seven to eight hours of sleep nightly. Workouts trigger the process, but increased fitness is built during sleep.

Quality Food is Necessary

Lance Armstrong nutrition requires attention to the quality of food as well as the amount. If you are cycling 30 minutes to an hour per day, aim for three servings of lean meats and non-starchy vegetables, two servings of starchy vegetables or grains, and one serving of fruit per day.

If your Lance Armstrong training schedule is aimed towards a competitive goal, add low-fat dairy and additional grain, fruit or starchy vegetable servings to ensure that your muscles restock their glycogen stores between workouts.

Don't Look at the Scale

Check body fat levels once a week, rather than scale weight during this Lance Armstrong training program. Your lean mass percentage should increase. If body fat levels rise, reduce calories, going no lower than 1800 for males, 1200 for females. Start following this Lance Armstrong Workout Plan!

Lance Armstrong Legs & Shoulders Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Make sure that you warm up and stretch before.This Lance Armstrong workout is only the lifting and some of the conditioning part of his workout. To really be like Lance Armstrong you need to get on a bike for about 7 hrs a day, almost everyday. Side lunge and Dumbbell step up are listed as repetitions per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Lance Armstrong, seven-time winner of the Tour de France, is a living metaphor for athletic excellence, strength, and personal courage. Most fitness workouts have a broad goal of general, basic fitness. This Lance Armstrong training program is focused on developing muscular strength and endurance... more

Lance Armstrong, seven-time winner of the Tour de France, is a living metaphor for athletic excellence, strength, and personal courage. Most fitness workouts have a broad goal of general, basic fitness. This Lance Armstrong training program is focused on developing muscular strength and endurance over bulk.

Get the Lean Physique You've Always Wanted

Lance Armstrong weight training is coupled with a Lance Armstrong exercise routine using cycling to create a lean, sharply defined physique coupled with awesome cardiovascular health and endurance.

The Lance Armstrong workout plan is intended for intermediate exercisers. It is a thirty day program of three weight workouts alternated with cycling for cardio. Because of equipment demands, Lance Armstrong weight training is best performed in a gym. Of course, Lance Armstrong training also requires a stationary bike and/or a road bike, depending on your goals and preferences.

Focus on Different Muscles

Lance Armstrong workout #1 and #3 are for legs and shoulders, focusing on the quads and hamstrings for powering the bike, the shoulder complex for control of the bike, and the abs and lats for the core strength required to maintain balance and agility.

Lance Armstrong workout #2 focuses on the chest, triceps, abs and quads. Strengthening these muscle groups will help maintain the proper posture on the bike, enabling you to transmit power efficiently from your core to your legs.

End With Stationary Cycling

Every Lance Armstrong workout ends with stationary cycling. This 30 minute period will build good cardiovascular fitness and endurance for non-competitors. Lance Armstrongs workout on the bike is closer to seven hours a day, six days a week.

If competing is in your blood too, then you should supplement the stationary bike period with two hours or more on a road bike, daily. Adapt this part of your Lance Armstrong training schedule to reflect your specialization. For example, pursue endurance and hill work if you prefer century rides, or speed training and sprints if road races are your passion.

Balance is Key

Flexibility, rest and excellent nutrition are as important as the Lance Armstrong workout routine. Stiffness, fatigue or unwise food choices will sideline you as quickly as a broken chain or a bent bike frame. Stretch after each Lance Armstrong workout, and be sure to get seven to eight hours of sleep nightly. Workouts trigger the process, but increased fitness is built during sleep.

Quality Food is Necessary

Lance Armstrong nutrition requires attention to the quality of food as well as the amount. If you are cycling 30 minutes to an hour per day, aim for three servings of lean meats and non-starchy vegetables, two servings of starchy vegetables or grains, and one serving of fruit per day.

If your Lance Armstrong training schedule is aimed towards a competitive goal, add low-fat dairy and additional grain, fruit or starchy vegetable servings to ensure that your muscles restock their glycogen stores between workouts.

Don't Look at the Scale

Check body fat levels once a week, rather than scale weight during this Lance Armstrong training program. Your lean mass percentage should increase. If body fat levels rise, reduce calories, going no lower than 1800 for males, 1200 for females. Start following this Lance Armstrong Workout Plan!

94 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Ab Roller
  • Barbell
  • Squat Rack
  • Cable Machine
Show All

1 Review

  • mouritz
    over 7 years ago
    #

Lance Armstrong Workout Plan

94 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Ab Roller
  • Barbell
  • Squat Rack
  • Cable Machine
Show All