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BoostcampPNG

Travis Training

by Steve J.
2 athletes joined

Program Description

1) Be sure to watch videos of exercises to perform properly. 2) 5 min row before each workout session to prime muscle blood flow. 3) Increase weight each workout or at least each week even if its just 2.5 lb increase. Unlock your strength potential with Travis Training, a 12-week strength program designed for over 50 yr old lifters. Committing just three days a week, you'll engage in 50-minute sessions that focus on building foundational strength through essential lifts. No extra work, just potent science backed exercises to build strength quickly.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 24, 2025 02:09
  • Last Edited
    Sep 27, 2025 03:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20%
Glutes
19.1%
Hamstrings
11%
Lower Back
7%
Adductors
6%
Triceps
5.7%
Front Delts
5.5%
Chest
5.4%
Abs
5.2%
Lats
4.6%
Middle Delts
4.2%
Upper Back
3.7%
Olympic
1.7%
Biceps
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Power Clean
2
1
1
1
7 reps
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
2 reps
RPE 5
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
5 reps
7 reps
RPE 5
RPE 5
3
Power Clean
2
1
7 reps
5 reps
RPE 5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Power Clean
2
1
1
1
7 reps
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Power Clean
2
1
1
1
7 reps
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 5
RPE 7
3
Back Extension
1
1
5 reps
8 reps
RPE 5
RPE 5
4
Chin-Up (Assisted)
2
1
5 reps
3 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Power Clean
2
1
1
1
7 reps
5 reps
5 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
2 reps
RPE 5
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
5 reps
7 reps
RPE 5
RPE 5
3
Power Clean
2
1
7 reps
5 reps
RPE 5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
2 reps
RPE 5
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
5 reps
8 reps
RPE 5
RPE 5
4
Chin-Up (Assisted)
2
1
5 reps
3 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
2 reps
RPE 5
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
5 reps
7 reps
RPE 5
RPE 5
3
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
2 reps
RPE 5
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
5 reps
8 reps
RPE 5
RPE 5
4
Chin-Up (Assisted)
2
1
5 reps
3 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
2 reps
RPE 5
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
5 reps
7 reps
RPE 5
RPE 5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
RPE 5
RPE 7
2
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 5
RPE 7
3
Back Extension
1
1
5 reps
8 reps
RPE 5
RPE 5
4
Chin-Up (Assisted)
2
1
5 reps
3 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
5 reps
7 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3
5 reps
3 reps
2 reps
5 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
3 reps
5 reps
RPE 5
RPE 7
RPE 9
3
Back Extension
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 7
RPE 8
4
Chin-Up (Assisted)
1
1
1
1
5 reps
8 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
2 reps
RPE 5
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
5 reps
7 reps
RPE 5
RPE 5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
RPE 5
RPE 6
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@7
@8
@9
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
@5
@7
@9
@9
@9
3
Back Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
5 Reps
@5
@5
@7
@8
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
5 Reps
@7
@7
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@7
@8
@9
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
7 Reps
5 Reps
5 Reps
@5
@5
@8
@9
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@7
@8
@9
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@7
@8
@9
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
@5
@7
@9
@9
@9
3
Back Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
5 Reps
@5
@5
@7
@8
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
5 Reps
@7
@7
@8
@9