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T2C Triathlon Strength

by Tom H.
33 athletes joined

Program Description

Injury prevention and strength development for triathletes and endurance athletes.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2024 03:03
  • Last Edited
    Jul 02, 2025 01:36

Summary

Unleash your potential with the T2C Triathlon Strength program, a focused 8-week journey designed to enhance your strength and performance for triathlon training. Committing just two days a week, you'll engage in powerful barbell and machine exercises like squats, Romanian deadlifts, and bench presses, targeting key muscle groups for optimal endurance and power. Each session is crafted to challenge you, pushing your limits while building the strength necessary to excel in your triathlon events. Get ready to elevate your training and crush your goals!
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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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Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
6-8 reps
RPE 7
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
6-8 reps
RPE 7
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
6-8 reps
RPE 7
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
6-8 reps
RPE 7
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
6-8 reps
RPE 7
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
6-8 reps
RPE 7
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
6-8 reps
RPE 7
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Bench Press (Barbell)
3
6-8 reps
RPE 7
5
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Shoulder Press (Machine)
3
6-8 reps
RPE 7
5
Chin-Up (Assisted)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Shoulder Press (Machine)
3
6-8 reps
RPE 7
5
Chin-Up (Assisted)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Shoulder Press (Machine)
3
6-8 reps
RPE 7
5
Chin-Up (Assisted)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Shoulder Press (Machine)
3
6-8 reps
RPE 7
5
Chin-Up (Assisted)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Shoulder Press (Machine)
3
6-8 reps
RPE 7
5
Chin-Up (Assisted)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Shoulder Press (Machine)
3
6-8 reps
RPE 7
5
Chin-Up (Assisted)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Shoulder Press (Machine)
3
6-8 reps
RPE 7
5
Chin-Up (Assisted)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Shoulder Press (Machine)
3
6-8 reps
RPE 7
5
Chin-Up (Assisted)
3
6-8 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
3
Step-Up (Weighted)
3 Sets
8-10 Reps
@7
4
Bench Press (Barbell)
3 Sets
6-8 Reps
@7
5
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
2
Squat (Barbell)
3 Sets
6-8 Reps
@7
3
Step-Up (Weighted)
3 Sets
8-10 Reps
@7
4
Shoulder Press (Machine)
3 Sets
6-8 Reps
@7
5
Chin-Up (Assisted)
3 Sets
6-8 Reps
@7