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Military Fitness

by Aaron LaRue

Program Description

Overall fitness and strength gains with barbell lifts.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Olympic Weightlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 19, 2025 02:36
  • Last Edited
    Sep 19, 2025 02:40
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Front Delts
11.1%
Upper Back
11.1%
Glutes
11.1%
Triceps
9.5%
Hamstrings
7.9%
Lats
7.9%
Chest
7.9%
Middle Delts
6.3%
Abs
3.2%
Adductors
3.2%
Biceps
3.2%
Lower Back
3.2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
70%
5
Deadlift (Barbell)
3
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
80%
5
Deadlift (Barbell)
3
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
3 reps
90%
5
Deadlift (Barbell)
3
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
70%
5
Deadlift (Barbell)
3
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
80%
5
Deadlift (Barbell)
3
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
3 reps
90%
5
Deadlift (Barbell)
3
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
75%
5
Deadlift (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
80%
5
Deadlift (Barbell)
3
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
3 reps
90%
5
Deadlift (Barbell)
3
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
75%
5
Deadlift (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
80%
5
Deadlift (Barbell)
3
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
3 reps
90%
5
Deadlift (Barbell)
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
70%
5
Deadlift (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
80%
5
Deadlift (Barbell)
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
3 reps
90%
5
Deadlift (Barbell)
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
70%
5
Deadlift (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
5 reps
80%
5
Deadlift (Barbell)
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Wide Grip Pull-Up
3
5 reps
-
4
Bench Press (Barbell)
3
3 reps
90%
5
Deadlift (Barbell)
3
3 reps
90%
Week 1
1 / 6 Weeks
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Wide Grip Pull-Up
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
Day 2
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
3
Wide Grip Pull-Up
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Wide Grip Pull-Up
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%