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Couch to Ironman Block 1

by Chris C.

Program Description

Embark on an exhilarating 8-week journey with the Couch to Ironman Block 1 program, designed to transform your fitness level and prepare you for the ultimate challenge. With 6 sessions per week, you'll engage in a variety of exercises targeting strength, endurance, and stability, utilizing a full gym setup, including indoor bike (or outdoor if you prefer), swimming, and running. This program caters to all skill levels, from beginners to advanced athletes, ensuring a comprehensive approach to training. Get ready to push your limits and achieve your fitness goals with structured workouts that will leave you feeling accomplished and ready for more!

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2026 08:30
  • Last Edited
    Feb 28, 2026 09:44
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Quadriceps
8.1%
Glutes
8.1%
Hamstrings
8.1%
Lats
8.1%
Upper Back
8.1%
Calves
8.1%
Front Delts
6.1%
Triceps
6.1%
Adductors
6.1%
Biceps
4.1%
Abductors
4.1%
Middle Delts
3%
Chest
3%
Lower Back
2%
Forearms
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Calf Raise (Leg Press)
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Box step ups
4
8 reps
RPE 9
4
Landmine Press
3
10 reps
RPE 8
5
Suitcase Carry
2
2
40 mins
40 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Box step ups
4
8 reps
RPE 9
4
Landmine Press
3
10 reps
RPE 8
5
Suitcase Carry
2
2
40 mins
40 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Box step ups
4
8 reps
RPE 9
4
Landmine Press
3
10 reps
RPE 8
5
Suitcase Carry
2
2
40 mins
40 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Box step ups
4
8 reps
RPE 9
4
Landmine Press
3
10 reps
RPE 8
5
Suitcase Carry
2
2
40 mins
40 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Box step ups
4
8 reps
RPE 9
4
Landmine Press
3
10 reps
RPE 8
5
Suitcase Carry
2
2
40 mins
40 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Box step ups
4
8 reps
RPE 9
4
Landmine Press
3
10 reps
RPE 8
5
Suitcase Carry
2
2
40 mins
40 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Box step ups
4
8 reps
RPE 9
4
Landmine Press
3
10 reps
RPE 8
5
Suitcase Carry
2
2
40 mins
40 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Box step ups
4
8 reps
RPE 9
4
Landmine Press
3
10 reps
RPE 8
5
Suitcase Carry
2
2
40 mins
40 mins
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Calf Raise (Leg Press)
3 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@8
5
Pallof Press
3 Sets
12 Reps
@8
Day 2
1
B-Stance Romanian Deadlift (Trap Bar)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Single Arm Row (Dumbbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Box step ups
4 Sets
8 Reps
@9
4
Landmine Press
3 Sets
10 Reps
@8
5
Suitcase Carry
2 Sets
2 Sets
40 mins
40 mins
@8
@10