logo
BoostcampPNG

2 Day Triathlon Split

by termenzor
7 athletes joined

Program Description

Meant to supplement triathletes.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 12, 2024 07:20
  • Last Edited
    Jun 18, 2025 12:37

Summary

The 2 Day Triathlon Split is a focused 4-week program designed for those looking to build strength and endurance with just two training days per week. This regimen combines essential compound lifts like squats and bench presses with targeted accessory work to enhance overall performance. Ideal for athletes and fitness enthusiasts alike, each session balances intensity and recovery, ensuring you maximize gains without overtraining. Equip your garage gym and get ready to elevate your fitness game!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6-8
2
Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Seated Row (Machine)
3
10 reps
RPE 6-8
4
Seated Lateral Raise
3
12 reps
RPE 6-8
5
Calf Raise (Bodyweight)
3
15+ reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6-8
2
Bench Press (Barbell)
3
6 reps
RPE 6-8
3
Seated Row (Machine)
3
10 reps
RPE 6-8
4
Seated Lateral Raise
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6-8
2
Bench Press (Barbell)
3
7 reps
RPE 6-8
3
Seated Row (Machine)
3
10 reps
RPE 6-8
4
Seated Lateral Raise
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6-8
2
Bench Press (Barbell)
3
8 reps
RPE 6-8
3
Seated Row (Machine)
3
10 reps
RPE 6-8
4
Seated Lateral Raise
3
12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 6-8
2
Bench Press (Close Grip)
3
5 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
5
Tib Raise
3
15+ reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Bench Press (Close Grip)
3
6 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 6-8
2
Bench Press (Close Grip)
3
7 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-8
2
Bench Press (Close Grip)
3
8 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@6-8
2
Bench Press (Barbell)
3 Sets
5 Reps
@6-8
3
Seated Row (Machine)
3 Sets
10 Reps
@6-8
4
Seated Lateral Raise
3 Sets
12 Reps
@6-8
5
Calf Raise (Bodyweight)
3 Sets
15+ Reps
@6-8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6-8
2
Bench Press (Close Grip)
3 Sets
5 Reps
@6-8
3
Lat Pulldown
3 Sets
10 Reps
@6-8
4
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@6-8
5
Tib Raise
3 Sets
15+ Reps
@6-8