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2 Day Triathlon Split

by termenzor
7 athletes joined

Program Description

Meant to supplement triathletes.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 12, 2024 07:20
  • Last Edited
    Nov 10, 2024 08:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6-8
2
Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Seated Row (Machine)
3
10 reps
RPE 6-8
4
Seated Lateral Raise
3
12 reps
RPE 6-8
5
Calf Raise (Bodyweight)
3
15+ reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6-8
2
Bench Press (Barbell)
3
6 reps
RPE 6-8
3
Seated Row (Machine)
3
10 reps
RPE 6-8
4
Seated Lateral Raise
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6-8
2
Bench Press (Barbell)
3
7 reps
RPE 6-8
3
Seated Row (Machine)
3
10 reps
RPE 6-8
4
Seated Lateral Raise
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6-8
2
Bench Press (Barbell)
3
8 reps
RPE 6-8
3
Seated Row (Machine)
3
10 reps
RPE 6-8
4
Seated Lateral Raise
3
12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 6-8
2
Bench Press (Close Grip)
3
5 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
5
Tib Raise
3
15+ reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Bench Press (Close Grip)
3
6 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 6-8
2
Bench Press (Close Grip)
3
7 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-8
2
Bench Press (Close Grip)
3
8 reps
RPE 6-8
3
Lat Pulldown
3
10 reps
RPE 6-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@6-8
2
Bench Press (Barbell)
3 Sets
5 Reps
@6-8
3
Seated Row (Machine)
3 Sets
10 Reps
@6-8
4
Seated Lateral Raise
3 Sets
12 Reps
@6-8
5
Calf Raise (Bodyweight)
3 Sets
15+ Reps
@6-8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6-8
2
Bench Press (Close Grip)
3 Sets
5 Reps
@6-8
3
Lat Pulldown
3 Sets
10 Reps
@6-8
4
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@6-8
5
Tib Raise
3 Sets
15+ Reps
@6-8