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Triathlete Strong

by Mary V.

Program Description

A progressive intermediate-level strength program for triathletes

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 22, 2025 03:19
  • Last Edited
    Jun 22, 2025 04:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Alternating Dumbbell Curl
3
10 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
7
Rear Delt Row
3
10 reps
RPE 5
8
Adductor (Bands)
3
10 reps
RPE 6
9
Pull-Up (Assisted)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
8 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1.2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1.2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1.4 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1.4 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1.6 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1.6 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1.8 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
1.8 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Hip Abduction (Band)
3
8 reps
RPE 7
6
Kettlebell Swing
3
15 reps
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 7
8
Russian Twist
2
2 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Openers
1
10 reps
RPE 2
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Front Squat (Barbell)
4
8 reps
RPE 8
4
Push Press (Barbell)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
7
Landmine Twist
3
12 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Hip Openers
1 Set
10 Reps
@2
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
10 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
7
Rear Delt Row
3 Sets
10 Reps
@5
8
Adductor (Bands)
3 Sets
10 Reps
@6
9
Pull-Up (Assisted)
4 Sets
4 Reps
@8
Day 2
1
Hip Openers
1 Set
10 Reps
@2
2
Squat (Barbell)
4 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Glute Bridge (Barbell)
3 Sets
8 Reps
@7
5
Hip Abduction (Band)
3 Sets
8 Reps
@7
6
Kettlebell Swing
3 Sets
15 Reps
@7
7
Standing Calf Raise
3 Sets
20 Reps
@7
8
Russian Twist
2 Sets
1 mins
@6
Day 3
1
Hip Openers
1 Set
10 Reps
@2
2
Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Front Squat (Barbell)
4 Sets
8 Reps
@8
4
Push Press (Barbell)
3 Sets
8 Reps
@8
5
Box Jump
3 Sets
10 Reps
@7
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
@7
7
Landmine Twist
3 Sets
12 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@7