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BMX Workout Plan
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BMX Workout Plan

4 Weeks / 5 Days per Week / Expert

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BMX Workout Plan
Start Plan (PRO)
Become a PRO Member

BMX Workout Plan

4 Weeks / 5 Days per Week / Expert

0 ratings

BMX Workout Plan

4 Weeks / 5 Days per Week / Expert

0 ratings

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
BMX Chest Workout

Notes for Week 1, Day 1

As a BMX rider it is very important to be in control of your bike and make it do what you want. Being strong can make up for smaller mistakes during a competition and allow you to recover quickly. This workout will help to improve strength as well as muscle endurance. It mixes free weights, machines, and body weight exercises. Along with this workout you should be doing some conditioning as well.

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
 4 10,8,8,6 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
Triceps / Intermediate
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
 3 12 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
 3 15 01:00
--
--
3 sets, 50 reps, 01:00 rest
 3 50 01:00
--
--
3 sets, 30 reps, 01:00 rest
 3 30 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track. BMX Strength... more

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track.

BMX Strength Training

This BMX training program will help you make impressive gains in strength. You will be working five days a week on the plan. Each day will be devoted to a different set of muscles. This allows for each major muscle group to get its due attention and then be allowed to recover appropriately.

Three of the workouts include very important core work. The core of the body is the center of all balance and energy. This is not an area to skip or skimp on. You will find with due diligence to this aspect of BMX strength training that the rest of the workouts are easier. This is also one of the many aspects of the program that will greatly improve your speed and control when riding.

Variations Lead to Greatness

The BMX weight training you will perform mixes things up quite nicely. You will use a combination of body weight, free weight, and machine exercises.

In addition to the ideality of using multiple tools, you will also be challenged with various resistance and repetition ranges. The vastness of BMX training exercises and methods will reward you with functionally supreme muscles that are strong and durable.

Outside the BMX Training Routine

Total BMX fitness will not be achieved solely in the weight room. In addition to the BMX workout you should be doing conditioning work and practice on the bike. You should have plenty of time to devote to these important facets due to the layout of this plan.

Finally, make sure you avoid overtraining by taking time off from riding and working out. Even the most elite athletes in every sport understand the importance of time away. Mental and physical recovery both allow you to push harder and perform better in future endeavors. At least one full day, if not two, should be yours to enjoy without focusing on any aspect of BMX training.

If you are a competitive rider, desire to be, or just enjoy BMX riding for enjoyment, the BMX training routine outlined here can make you the very best. Total body muscle development will make you stronger, faster, and in better control of every aspect of riding. If you are ready to realize your full potential, get started with the BMX Workout Plan today!

BMX Triceps, Biceps, & Forearms Workout

Notes for Week 1, Day 2

Be sure to extend fully on all exercises, allowing your muscles to stretch and get a full muscle contraction on each rep.

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Exercise Sets Distance Time Reps Weight Rest
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
Triceps / Intermediate
3 sets, 10 reps
 3 10 -- --:--
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
 3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
 3 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track. BMX Strength... more

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track.

BMX Strength Training

This BMX training program will help you make impressive gains in strength. You will be working five days a week on the plan. Each day will be devoted to a different set of muscles. This allows for each major muscle group to get its due attention and then be allowed to recover appropriately.

Three of the workouts include very important core work. The core of the body is the center of all balance and energy. This is not an area to skip or skimp on. You will find with due diligence to this aspect of BMX strength training that the rest of the workouts are easier. This is also one of the many aspects of the program that will greatly improve your speed and control when riding.

Variations Lead to Greatness

The BMX weight training you will perform mixes things up quite nicely. You will use a combination of body weight, free weight, and machine exercises.

In addition to the ideality of using multiple tools, you will also be challenged with various resistance and repetition ranges. The vastness of BMX training exercises and methods will reward you with functionally supreme muscles that are strong and durable.

Outside the BMX Training Routine

Total BMX fitness will not be achieved solely in the weight room. In addition to the BMX workout you should be doing conditioning work and practice on the bike. You should have plenty of time to devote to these important facets due to the layout of this plan.

Finally, make sure you avoid overtraining by taking time off from riding and working out. Even the most elite athletes in every sport understand the importance of time away. Mental and physical recovery both allow you to push harder and perform better in future endeavors. At least one full day, if not two, should be yours to enjoy without focusing on any aspect of BMX training.

If you are a competitive rider, desire to be, or just enjoy BMX riding for enjoyment, the BMX training routine outlined here can make you the very best. Total body muscle development will make you stronger, faster, and in better control of every aspect of riding. If you are ready to realize your full potential, get started with the BMX Workout Plan today!

BMX Shoulders & Traps Workout

Notes for Week 1, Day 3

When doing the shrug be sure to pinch your shoulder blades back and raise your shoulders straight up and down. Don't roll your shoulders. Try and touch your shoulders to your ears and focus on feeling it in your traps.

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
Shoulders / Beginner
3 sets, 10 reps
 3 10 -- --:--
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
--
--
3 sets, 30 reps, 01:00 rest
 3 30 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
 3 20 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track. BMX Strength... more

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track.

BMX Strength Training

This BMX training program will help you make impressive gains in strength. You will be working five days a week on the plan. Each day will be devoted to a different set of muscles. This allows for each major muscle group to get its due attention and then be allowed to recover appropriately.

Three of the workouts include very important core work. The core of the body is the center of all balance and energy. This is not an area to skip or skimp on. You will find with due diligence to this aspect of BMX strength training that the rest of the workouts are easier. This is also one of the many aspects of the program that will greatly improve your speed and control when riding.

Variations Lead to Greatness

The BMX weight training you will perform mixes things up quite nicely. You will use a combination of body weight, free weight, and machine exercises.

In addition to the ideality of using multiple tools, you will also be challenged with various resistance and repetition ranges. The vastness of BMX training exercises and methods will reward you with functionally supreme muscles that are strong and durable.

Outside the BMX Training Routine

Total BMX fitness will not be achieved solely in the weight room. In addition to the BMX workout you should be doing conditioning work and practice on the bike. You should have plenty of time to devote to these important facets due to the layout of this plan.

Finally, make sure you avoid overtraining by taking time off from riding and working out. Even the most elite athletes in every sport understand the importance of time away. Mental and physical recovery both allow you to push harder and perform better in future endeavors. At least one full day, if not two, should be yours to enjoy without focusing on any aspect of BMX training.

If you are a competitive rider, desire to be, or just enjoy BMX riding for enjoyment, the BMX training routine outlined here can make you the very best. Total body muscle development will make you stronger, faster, and in better control of every aspect of riding. If you are ready to realize your full potential, get started with the BMX Workout Plan today!

BMX Back Workout

Notes for Week 1, Day 4

Be sure to choose a weight to where it is difficult to get that last rep. Always look to improve on your workout.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Beginner
--
Middle Back / Beginner
--
Middle Back / Intermediate
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track. BMX Strength... more

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track.

BMX Strength Training

This BMX training program will help you make impressive gains in strength. You will be working five days a week on the plan. Each day will be devoted to a different set of muscles. This allows for each major muscle group to get its due attention and then be allowed to recover appropriately.

Three of the workouts include very important core work. The core of the body is the center of all balance and energy. This is not an area to skip or skimp on. You will find with due diligence to this aspect of BMX strength training that the rest of the workouts are easier. This is also one of the many aspects of the program that will greatly improve your speed and control when riding.

Variations Lead to Greatness

The BMX weight training you will perform mixes things up quite nicely. You will use a combination of body weight, free weight, and machine exercises.

In addition to the ideality of using multiple tools, you will also be challenged with various resistance and repetition ranges. The vastness of BMX training exercises and methods will reward you with functionally supreme muscles that are strong and durable.

Outside the BMX Training Routine

Total BMX fitness will not be achieved solely in the weight room. In addition to the BMX workout you should be doing conditioning work and practice on the bike. You should have plenty of time to devote to these important facets due to the layout of this plan.

Finally, make sure you avoid overtraining by taking time off from riding and working out. Even the most elite athletes in every sport understand the importance of time away. Mental and physical recovery both allow you to push harder and perform better in future endeavors. At least one full day, if not two, should be yours to enjoy without focusing on any aspect of BMX training.

If you are a competitive rider, desire to be, or just enjoy BMX riding for enjoyment, the BMX training routine outlined here can make you the very best. Total body muscle development will make you stronger, faster, and in better control of every aspect of riding. If you are ready to realize your full potential, get started with the BMX Workout Plan today!

BMX Legs Workout

Notes for Week 1, Day 5

Be sure to choose a weight to where it is difficult to get that last rep. Always look to improve on your workout.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Expert
--
Quads / Beginner
--
Calves / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track. BMX Strength... more

It takes more than a strong set of legs to be an effective BMX rider, especially when it comes to competition. The upper body muscles help with balance, stability, and control. The BMX Workout Plan will get your body in top physical condition to become the best on and off the track.

BMX Strength Training

This BMX training program will help you make impressive gains in strength. You will be working five days a week on the plan. Each day will be devoted to a different set of muscles. This allows for each major muscle group to get its due attention and then be allowed to recover appropriately.

Three of the workouts include very important core work. The core of the body is the center of all balance and energy. This is not an area to skip or skimp on. You will find with due diligence to this aspect of BMX strength training that the rest of the workouts are easier. This is also one of the many aspects of the program that will greatly improve your speed and control when riding.

Variations Lead to Greatness

The BMX weight training you will perform mixes things up quite nicely. You will use a combination of body weight, free weight, and machine exercises.

In addition to the ideality of using multiple tools, you will also be challenged with various resistance and repetition ranges. The vastness of BMX training exercises and methods will reward you with functionally supreme muscles that are strong and durable.

Outside the BMX Training Routine

Total BMX fitness will not be achieved solely in the weight room. In addition to the BMX workout you should be doing conditioning work and practice on the bike. You should have plenty of time to devote to these important facets due to the layout of this plan.

Finally, make sure you avoid overtraining by taking time off from riding and working out. Even the most elite athletes in every sport understand the importance of time away. Mental and physical recovery both allow you to push harder and perform better in future endeavors. At least one full day, if not two, should be yours to enjoy without focusing on any aspect of BMX training.

If you are a competitive rider, desire to be, or just enjoy BMX riding for enjoyment, the BMX training routine outlined here can make you the very best. Total body muscle development will make you stronger, faster, and in better control of every aspect of riding. If you are ready to realize your full potential, get started with the BMX Workout Plan today!

82 people started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Incline Bench
  • Squat Rack
  • Cable Machine
Show All

Resources

No Reviews yet.

BMX Workout Plan
Start Plan (PRO)
Become a PRO Member

82 people started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Incline Bench
  • Squat Rack
  • Cable Machine
Show All

Resources