Military Fitness

by Aaron LaRue

1 athletes joined

5.0

(1 rating)

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 24, 2025 04:15

Summary

Unleash your potential with the Military Fitness program, a comprehensive 6-week training plan designed for serious lifters. Committing just three days a week, you'll tackle a mix of barbell and bodyweight exercises, including Military Press, Squats, and Deadlifts, all aimed at building strength and endurance. Each workout is crafted to push your limits, with targeted rep ranges and intensities to maximize your gains. Perfect for those ready to elevate their fitness game in a garage gym setting!

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

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

Military Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 1

Military Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 1

Military Press (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

90%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 1

Military Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 1

Military Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 1

Military Press (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

90%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Military Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 2

Military Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 2

Military Press (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

90%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Military Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 2

Military Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 2

Military Press (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

90%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 3

Military Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 3

Military Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 3

Military Press (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

90%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 3

Military Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 3

Military Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 3

Military Press (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

90%

Wide Grip Pull-Up

5 reps

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 1

Military Press (Barbell)

1 Set

5 Reps

70%

Squat (Barbell)

1 Set

5 Reps

70%

Wide Grip Pull-Up

1 Set

5 Reps

Bench Press (Barbell)

1 Set

5 Reps

70%

Deadlift (Barbell)

1 Set

5 Reps

70%

Day 2

Military Press (Barbell)

1 Set

5 Reps

75%

Squat (Barbell)

1 Set

5 Reps

75%

Wide Grip Pull-Up

1 Set

5 Reps

Bench Press (Barbell)

1 Set

5 Reps

75%

Deadlift (Barbell)

1 Set

5 Reps

75%

Day 3

Military Press (Barbell)

1 Set

5 Reps

70%

Squat (Barbell)

1 Set

5 Reps

70%

Wide Grip Pull-Up

1 Set

5 Reps

Bench Press (Barbell)

1 Set

5 Reps

70%

Deadlift (Barbell)

1 Set

5 Reps

70%

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Aaron LaRueAge 37, Man

a month ago

5 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Love this workout plan to help with a nice shoulder to waist ratio. Strength gains have been crazy. I went from 3x5 at 155 on bench to 3x5 at 215 by the end of the program.