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Military Style Bodyweight (Ramp-Up)

by Bhavin S.

Program Description

Transform your physique with the Military Style Bodyweight (Ramp-Up) program, a 9-week challenge designed to build strength, endurance, and discipline. Committing to just 6 days a week, you'll engage in a variety of bodyweight exercises that mimic military training, pushing your limits and enhancing your overall fitness. This program is perfect for anyone looking to develop a powerful, functional body while honing their mental toughness. Get ready to elevate your training and achieve impressive results!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 27, 2026 02:31
  • Last Edited
    Feb 27, 2026 02:32
Muscle Engagement
Front
Back
MuscleSet
Abs
13.8%
Quadriceps
9.2%
Glutes
9.2%
Hamstrings
9.2%
Chest
9.2%
Triceps
9.2%
Front Delts
9.2%
Upper Back
8.3%
Lats
8.3%
Other
5.5%
Adductors
4.6%
Stretching
2.8%
Biceps
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Push Up
3
8 reps
-
3
Inverted Row
3
8 reps
-
4
Dead Bug
3
10 reps
-
5
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
-
2
Push Up
3
12 reps
-
3
Inverted Row
3
12 reps
-
4
Bird Dog
3
15 reps
-
5
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
20 reps
-
2
Push Up
4
12 reps
-
3
Pull-Up (Assisted)
3
5 reps
-
4
Sit Up
4
15 reps
-
5
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Inverted Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Walk
1 Set
20 mins
-
Day 2
1
Walk
1 Set
20 mins
-
Day 3
1
Squat (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Inverted Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Walk
1 Set
20 mins
-
Day 4
1
Walk
1 Set
20 mins
-
Day 5
1
Squat (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Inverted Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Walk
1 Set
20 mins
-
Day 6
1
Walk
1 Set
20 mins
-