The aim is to balance strength and conditioning for triathlon with targeted improvements in bench press and pull-ups. This requires a blend of power, endurance, and upper body strength.

We're aiming for accessory lifts that directly support bench press and pull-up performance while also addressing potential weaknesses in a triathlete. For metabolic conditioning, we'll focus on workouts that build endurance, power, and resilience.

Program Structure
We'll use a three-day split:

Day 1: Strength Focus (Bench press, pull-ups, accessory lifts)
Day 2: Power and Conditioning (Plyometrics, core, and metabolic conditioning)
Day 3: Strength Endurance (Lower body strength and endurance)

Key Considerations
Progression: Gradually increase weights, reps, or sets over time.
Recovery: Prioritize sleep, nutrition, and active recovery.
Variety: Change exercises regularly to prevent plateaus and promote adaptation.
Injury Prevention: Incorporate mobility and flexibility work.

Adjust based on your experience level and equipment availability.

Additional Tips
Nutrition: Fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats.
Hydration: Stay well-hydrated before, during, and after workouts.
Rest: Allow sufficient time for recovery between workouts.
Listen to your body: Pay attention to any signs of overtraining or injury.

Note: Always consult with a healthcare professional before starting any new workout regimen.

Due to the nature of the program being conducted online without visual oversight. No responsibility is taken by the author of this program if an injury occurs as a result of conducting this program. The athlete understands this risk, and only conducts the program at their own risk.