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Triathlete Strength Program

by Cole S.
11 athletes joined

Program Description

A balanced intermediate-level strength program for triathletes

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 21, 2024 07:47
  • Last Edited
    Jun 24, 2025 03:36

Summary

Elevate your performance with the Triathlete Strength Program, a comprehensive 12-week training plan designed for serious athletes. Committing to four days a week, you’ll build explosive power and stability through targeted strength exercises like barbell squats and weighted pull-ups. This program focuses on enhancing your overall strength and endurance, ensuring you're race-ready. Get ready to push your limits and achieve your triathlon goals!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
1.2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
1.4 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
1.6 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
1.8 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Glute Bridge (Barbell)
3
10 reps
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 7
6
Plank
3
2 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Push Press (Barbell)
3
8 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Turkish Get Up
3
8 reps
RPE 6
6
Farmer's Walk (Weighted)
3
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Squat Thruster
3
10 reps
RPE 7
4
Landmine Twist
3
12 reps
RPE 8
5
TRX Row
3
12 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Pull-Up (Weighted)
4 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8 Reps
@7
4
Glute Bridge (Barbell)
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
20 Reps
@7
6
Plank
3 Sets
1 mins
@6
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
3
Squat Thruster
3 Sets
10 Reps
@7
4
Landmine Twist
3 Sets
12 Reps
@8
5
TRX Row
3 Sets
12 Reps
@7
6
Hanging Leg Raise
3 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Push Press (Barbell)
3 Sets
8 Reps
@8
3
Box Jump
3 Sets
10 Reps
@7
4
Kettlebell Swing
3 Sets
15 Reps
@7
5
Turkish Get Up
3 Sets
8 Reps
@6
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
@7