Program Description
- In Progress -
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedOct 02, 2025 05:29
- Last EditedOct 04, 2025 01:13
Summary
Prepare to conquer your IRONMAN with this comprehensive 12-week strength training program designed specifically for triathletes. Committing just two days a week, you'll engage in targeted supersets that build explosive power and endurance, featuring exercises like Goblet Squats, Bent Over Rows, and Romanian Deadlifts. Each session is crafted to enhance your performance across all three disciplines, ensuring you’re not just race-ready, but race-strong. Equip yourself with the full gym setup and get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.5%
Quadriceps
11.7%
Glutes
10.9%
Hamstrings
9.4%
Front Delts
9.4%
Chest
7.8%
Middle Delts
7.8%
Lats
7%
Triceps
7%
Upper Back
6.2%
Lower Back
3.1%
Biceps
3.1%
Adductors
2.3%
Rear Delts
0.8%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Bent Over Row (Dumbbell)
3
12-15 reps
-
2A
Walking Lunge (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
3
12-15 reps
-
3B
Plank
3
0.45-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
12-15 reps
-
1B
Overhead Press (Dumbbell)
3
12-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
2B
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3B
Side Plank
3
0.3-0.45 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Goblet Squat1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
1B
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2A
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2B
Bench Press (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3B
Plank1 Set
1 Set
1 Set
0.45-1 mins
0.45-1 mins
0.45-1 mins
-
-
-
Day 2
1A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
1B
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2B
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3B
Side Plank1 Set
1 Set
1 Set
0.3-0.45 mins
0.3-0.45 mins
0.3-0.45 mins
-
-
-