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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 25, 2025 04:40

Summary

Unleash your inner athlete with the **Triathlete Strong** program, a focused 12-week journey designed for dedicated triathletes. Committing just three days a week, you’ll build strength and stability through a mix of barbell, dumbbell, and bodyweight exercises tailored to enhance your performance. From powerful squats to effective shoulder presses, each session targets key muscle groups, ensuring you develop the endurance and strength necessary for race day. Get ready to push your limits and elevate your training!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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