Hey all, I've been reading the forums for a while now and thought I'd look for some guidance (with apologies for starting another "routine help thread"). I'm a recreational cyclist and bike commuter looking to put some muscle on a very typical cyclist body, meaning toothpick arms, etc. Since I don't compete, I'm not worried about adding weight, not that it matters very much for most American style races.

Over the winter, when I wasn't on the bike much, my routine looked like this (which is actually slightly adapted from one I think Gaz posted):

Day 1
Arnold press
DB decline bench
One arm DB rows
Pull ups

Day 2
Squats
RDL
Lunges
Calf raises

Day 3
Bench press
Seated row
Pull downs
Dips

Day 4
Dead lift
Split squats
Glute ham raises
Calf raises

I worked out three times a week rotating between upper-lower-upper and lower-upper-lower weeks. But with the nicer weather, putting some miles in on the bike, and doing some interval (not necessarily HIIT) work, I find my legs are shot when I get to a second leg day in a week. What I've been doing lately is two upper days a week and rotating the lower day. So far with this schedule, I can pedal to work (going light on recovery days) and still have some steam leftover for longer, harder weekend rides.

Any thoughts on this? I'm really interested in P-Funk's KISS routine but I think the extra leg work every other week might be brutal.