8wk Women’s Tri
Unlock your athletic potential in just 8 weeks—build strength, confidence, and endurance with every powerful workout. Your transformation starts now!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | 65% |
| 2 | 6 reps | 75% | ||
| 2 | 4 reps | 85% | ||
| 2 | Leg Extension | 3 | 10 reps | — |
| 3 | Lat Pulldown | 3 | 12 reps | — |
| 4 | Seated Row (Cable) | 4 | 10 reps | — |
| 5 | Barbell Row | 3 | 10 reps | — |
| 6 | T-Bar Row | 3 | 10 reps | — |
| 7 | Bicep Curl (EZ Bar) | 3 | 12 reps | — |
| 8 | Incline Curl (Dumbbell) | 3 | 10 reps | — |
| 9 | Pull-Up (Assisted) | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 45–60 min |
| 2 | Swim | 1 | 60–120 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Yoga | 1 | 30–60 min |
| 2 | Swim | 1 | 60–120 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 10 reps |
| 2 | 8 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps |
| 3 | Good Morning | 3 | 12 reps |
| 4 | Hip Abductor (Machine) | 3 | 10 reps |
| 5 | Back Extension | 3 | 8 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 7 | Face Pull | 3 | 12 reps |
| 8 | Rear Delt Fly (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 30–60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 30–60 min |
| 2 | Cycling | 1 | 60–120 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | 65% |
| 1 | 8 reps | 75% | ||
| 1 | 6 reps | 80% | ||
| 1 | 4 reps | 85% | ||
| 1 | 6 reps | 75% | ||
| 2 | Single-Leg Leg Curl | 3 | 10 reps | — |
| 3 | Kettlebell Swing | 3 | 10 reps | — |
| 4 | Incline Bench Press (Dumbbell) | 3 | 12 reps | — |
| 5 | Chest Fly (Cable) | 3 | 10 reps | — |
| 6 | Arnold Press | 3 | 8 reps | — |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12 reps | — |
| 8 | Dip (Assisted) | 3 | AMRAP | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 8wk Women’s Tri is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
8wk Women’s Tri is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
8wk Women’s Tri is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
