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Weeks 1 -3

by Kevin Thompson

Program Description

Triathlon Strength and Mobility sf

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 30, 2024 03:52
  • Last Edited
    Jun 18, 2025 08:19

Summary

Kickstart your fitness journey with this comprehensive 3-week program designed to build strength and enhance mobility. Comprising four training days each week, you'll engage in a mix of dynamic cardio, targeted strength supersets, and essential mobility work to improve your overall performance. Each session includes a variety of exercises like Goblet Squats, Romanian Deadlifts, and mobility drills, ensuring a balanced approach to fitness. Get ready to challenge yourself and see real results in just three weeks!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Abs
14%
Glutes
12.3%
Hamstrings
12.3%
Upper Back
9.9%
Lats
7%
Biceps
7%
Front Delts
4.7%
Adductors
3.5%
Triceps
3.5%
Lower Back
3.5%
Cardio
2.3%
Middle Delts
2.3%
Forearms
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
-
3A
Goblet Squat
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Seated Leg Extension
3
15 reps
-
4A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4B
Seated Row (Machine)
3
15 reps
-
4C
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
-
3A
Goblet Squat
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Seated Leg Extension
3
15 reps
-
4A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4B
Seated Row (Machine)
3
15 reps
-
4C
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
-
3A
Goblet Squat
3
12-15 reps
-
3B
Tricep Pushdown (Cable)
3
12-15 reps
-
3C
Seated Leg Extension
3
15 reps
-
4A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4B
Seated Row (Machine)
3
15 reps
-
4C
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
90-90
2
20 reps
RPE 1
2
Pidgeon Stretch, Hold For 2 Sec
2
10 reps
RPE 1
3
Hamstring Flossing
2
15 reps
RPE 1
4
Calf Pumps
2
15 reps
RPE 1
5
Lateral Gliding
2
20 reps
RPE 1
6
Windmills
2
10 reps
RPE 1
7
Single Leg Balance
2
1 mins
RPE 1
8
Scorpions
2
20 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
90-90
2
20 reps
RPE 1
2
Pidgeon Stretch, Hold For 2 Sec
2
10 reps
RPE 1
3
Hamstring Flossing
2
15 reps
RPE 1
4
Calf Pumps
2
15 reps
RPE 1
5
Lateral Gliding
2
20 reps
RPE 1
6
Windmills
2
10 reps
RPE 1
7
Single Leg Balance
2
1 mins
RPE 1
8
Scorpions
2
20 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
90-90
2
20 reps
RPE 1
2
Pidgeon Stretch, Hold For 2 Sec
2
10 reps
RPE 1
3
Hamstring Flossing
2
15 reps
RPE 1
4
Calf Pumps
2
15 reps
RPE 1
5
Lateral Gliding
2
20 reps
RPE 1
6
Windmills
2
10 reps
RPE 1
7
Single Leg Balance
2
1 mins
RPE 1
8
Scorpions
2
20 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
-
3A
Single Leg Romanian Deadlift
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
3C
Wood Chop
3
12 reps
-
4A
Lateral Lunge
3
12-15 reps
-
4B
Med Ball Slam
3
16 reps
-
4C
Single Arm Iso Row
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
-
3A
Single Leg Romanian Deadlift
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
3C
Wood Chop
3
12 reps
-
4A
Lateral Lunge
3
12-15 reps
-
4B
Med Ball Slam
3
16 reps
-
4C
Single Arm Iso Row
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1
10 reps
-
3A
Single Leg Romanian Deadlift
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
3C
Wood Chop
3
12 reps
-
4A
Lateral Lunge
3
12-15 reps
-
4B
Med Ball Slam
3
16 reps
-
4C
Single Arm Iso Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
TriPod Bridge
2
10 reps
-
2
Down Dog To Lunge Rotation
2
10 reps
-
3
Side Laying Overhead Rotation
2
5 reps
-
4
Toga
2
10 reps
-
5
Kneeling Hip Openers
2
10 reps
-
6
Kettlebell Halo
2
10 reps
-
7
Single Leg Balance, Eyes, Closed
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
TriPod Bridge
2
10 reps
-
2
Down Dog To Lunge Rotation
2
10 reps
-
3
Side Laying Overhead Rotation
2
5 reps
-
4
Toga
2
10 reps
-
5
Kneeling Hip Openers
2
10 reps
-
6
Kettlebell Halo
2
10 reps
-
7
Single Leg Balance, Eyes, Closed
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
TriPod Bridge
2
10 reps
-
2
Down Dog To Lunge Rotation
2
10 reps
-
3
Side Laying Overhead Rotation
2
5 reps
-
4
Toga
2
10 reps
-
5
Kneeling Hip Openers
2
10 reps
-
6
Kettlebell Halo
2
10 reps
-
7
Single Leg Balance, Eyes, Closed
2
0.5 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Cardio
1 Set
5 mins
-
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1 Set
10 Reps
-
3A
Goblet Squat
3 Sets
12-15 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
3C
Seated Leg Extension
3 Sets
15 Reps
-
4A
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
4B
Seated Row (Machine)
3 Sets
15 Reps
-
4C
Lying Leg Raise
3 Sets
15 Reps
-
Day 2
1
90-90
2 Sets
20 Reps
@1
2
Pidgeon Stretch, Hold For 2 Sec
2 Sets
10 Reps
@1
3
Hamstring Flossing
2 Sets
15 Reps
@1
4
Calf Pumps
2 Sets
15 Reps
@1
5
Lateral Gliding
2 Sets
20 Reps
@1
6
Windmills
2 Sets
10 Reps
@1
7
Single Leg Balance
2 Sets
1 mins
@1
8
Scorpions
2 Sets
20 Reps
@1
Day 3
1
Cardio
1 Set
5 mins
-
2
WarmUp - 10 Knee Pulls, Quad Pulls, Grass Touchers, Lateral Lunge Gliding
1 Set
10 Reps
-
3A
Single Leg Romanian Deadlift
3 Sets
12-15 Reps
-
3B
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
3C
Wood Chop
3 Sets
12 Reps
-
4A
Lateral Lunge
3 Sets
12-15 Reps
-
4B
Med Ball Slam
3 Sets
16 Reps
-
4C
Single Arm Iso Row
3 Sets
12-15 Reps
-
Day 4
1
TriPod Bridge
2 Sets
10 Reps
-
2
Down Dog To Lunge Rotation
2 Sets
10 Reps
-
3
Side Laying Overhead Rotation
2 Sets
5 Reps
-
4
Toga
2 Sets
10 Reps
-
5
Kneeling Hip Openers
2 Sets
10 Reps
-
6
Kettlebell Halo
2 Sets
10 Reps
-
7
Single Leg Balance, Eyes, Closed
2 Sets
0.5 mins
-