logo
BoostcampPNG

Masters Triathalon Support

by David Callaghan
1 athletes joined

Program Description

Provide resistance training support for swimming, running and biking

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 20, 2025 01:24
  • Last Edited
    Nov 04, 2025 11:40
Muscle Engagement
Front
Back
MuscleSet
Abs
22.5%
Quadriceps
13.3%
Hamstrings
11.5%
Glutes
11.3%
Upper Back
6.1%
Triceps
5.9%
Front Delts
4.6%
Chest
4.6%
Lower Back
4.5%
Biceps
4%
Lats
3.8%
Middle Delts
3%
Calves
2.5%
Forearms
1.1%
Adductors
0.9%
Rear Delts
0.2%
Abductors
0.1%
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
Push Up
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Plank
4
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
4
15 reps
-
2
Hamstring Curl
4
12 reps
-
3
Squat (Barbell)
4
12 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Step-Up (Weighted)
4
12 reps
-
6
Hanging Knee Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
12 reps
-
1B
Pull-Up (Assisted)
4
12 reps
-
2A
Incline Hammer Curl (Dumbbell)
4
12 reps
-
2B
Skull Crusher (Dumbbell)
4
12 reps
-
3A
Glute Bridge (Dumbbell)
4
15 reps
-
3B
Plank with Shoulder Taps
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
20 reps
-
2
Hamstring Curl
4
12 reps
-
3
Leg Extension
1
12 reps
-
4
Hack Squat
4
12 reps
-
5
Leg Press
1
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
15 reps
-
2
Russian Twist (Dumbbell)
4
12 reps
-
3
Hanging Leg Raise
4
15 reps
-
4
Single Leg Deadlift
4
12 reps
-
5
Hanging Oblique Knee Raise
4
15 reps
-
6
Pallof Press
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
15 reps
-
2
Russian Twist (Dumbbell)
4
12 reps
-
3
Hanging Leg Raise
4
15 reps
-
4
Single Leg Deadlift
4
12 reps
-
5
Hanging Oblique Knee Raise
4
15 reps
-
6
Pallof Press
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
15 reps
-
2
Russian Twist (Dumbbell)
4
12 reps
-
3
Hanging Leg Raise
4
15 reps
-
4
Single Leg Deadlift
4
12 reps
-
5
Hanging Oblique Knee Raise
4
15 reps
-
6
Pallof Press
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
15 reps
-
2
Russian Twist (Dumbbell)
4
12 reps
-
3
Hanging Leg Raise
4
15 reps
-
4
Single Leg Deadlift
4
12 reps
-
5
Hanging Oblique Knee Raise
4
15 reps
-
6
Pallof Press
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
12 reps
-
1B
Pull-Up (Assisted)
4
12 reps
-
2A
Incline Hammer Curl (Dumbbell)
4
12 reps
-
2B
Skull Crusher (Dumbbell)
4
12 reps
-
3A
Glute Bridge (Dumbbell)
4
15 reps
-
3B
Plank with Shoulder Taps
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
15 reps
-
2
Nordic Curl
4
12 reps
-
3
Deadlift (Barbell)
4
12 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Pallof Press
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Plank
4
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
4
15 reps
-
2
Hamstring Curl
4
12 reps
-
3
Squat (Barbell)
4
12 reps
-
4
Calf Raise (Leg Press)
4
12 reps
-
5
Step-Up (Weighted)
4
12 reps
-
6
Hanging Knee Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Reverse Nordic Curl
4
15 reps
-
3
Calf Raise (Leg Press)
4
12 reps
-
4
Hack Squat
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Hanging Knee Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
4
20 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell, Paused)
1
12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
12 reps
-
5
Bicep Curl (Barbell)
1
-
6
Plank with Shoulder Taps
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Deadlift (Deficit)
4
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
12 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Decline Sit Up (Weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
20 reps
-
2
Hamstring Curl
4
12 reps
-
3
Leg Extension
1
12 reps
-
4
Hack Squat
4
12 reps
-
5
Leg Press
1
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Deadlift (Deficit)
4
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
12 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Decline Sit Up (Weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
20 reps
-
2
Hamstring Curl
4
12 reps
-
3
Leg Extension
1
12 reps
-
4
Hack Squat
4
12 reps
-
5
Leg Press
1
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Reverse Nordic Curl
4
15 reps
-
3
Calf Raise (Leg Press)
4
12 reps
-
4
Hack Squat
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Hanging Knee Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
4
20 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell, Paused)
1
12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
12 reps
-
5
Bicep Curl (Barbell)
1
-
6
Plank with Shoulder Taps
4
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Plank
1 Set
1 Set
1 Set
1 Set
45 Reps
45 Reps
45 Reps
45 Reps
-
-
-
-
Day 2
1
Hanging Knee Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Single Leg Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
6
Pallof Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 3
1A
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
1B
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2A
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3A
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3B
Plank with Shoulder Taps
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 4
1
Step-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Reverse Nordic Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Hanging Knee Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 5
1
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Deadlift (Deficit)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-