The at HOME weight lifting plan is LIVE here:
This plan is meant to be a plan B if you cannot goto a gym safely this ON season with COVID-19.
You will still need a squat rack and additionally a ViPR tube and two kettlebells (one heavy, one light)
Because it is a home and not as intense as the 10 week in the gym plan I have designed 12 weeks to get the physiological adaptations we want. There is at least one hour of zone 2 riding each day you goto the gym.
The assumption is you can warm up for 30 minutes in zone 2 indoors, get off your bike, take off your bike shoes and begin your lifting that will only take 20-40 minutes and then get back on the bike for a 30 minute zone 2 cool down. Very time efficient.