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Military Workout

by Eric G.
10 athletes joined

Program Description

Designed to help you gain functional fitness strength.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2025 05:02
  • Last Edited
    Jun 18, 2025 09:20

Summary

Transform your fitness routine with the Military Workout, a rigorous 6-week program designed to push your limits and build strength. Committing to 7 days a week, you’ll engage in a blend of bodyweight exercises, cardio, and strength training, including barbell squats and bench presses, ensuring a comprehensive approach to fitness. Each workout is strategically crafted to enhance endurance and muscle definition, with rest days incorporated to promote recovery. Get ready to challenge yourself and achieve your fitness goals with unwavering discipline!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
15+ reps
RPE 8
1B
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Pull-Up (Assisted)
3
15 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 8
4
Run
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
15+ reps
RPE 8
1B
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Pull-Up (Assisted)
3
15 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 8
4
Run
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
15+ reps
RPE 8
1B
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Pull-Up (Assisted)
3
15 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 8
4
Run
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
15+ reps
RPE 8
1B
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Pull-Up (Assisted)
3
15 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 8
4
Run
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
15+ reps
RPE 8
1B
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Pull-Up (Assisted)
3
15 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 8
4
Run
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
15+ reps
RPE 8
1B
Farmer's Walk (Weighted)
3
1 mins
RPE 8
2
Pull-Up (Assisted)
3
15 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 8
4
Run
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Lunge (Barbell)
3
10-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Push Up
3
AMRAP
RPE 8
5
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Lunge (Barbell)
3
10-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Push Up
3
AMRAP
RPE 8
5
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Lunge (Barbell)
3
10-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Push Up
3
AMRAP
RPE 8
5
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Lunge (Barbell)
3
10-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Push Up
3
AMRAP
RPE 8
5
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Lunge (Barbell)
3
10-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Push Up
3
AMRAP
RPE 8
5
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Lunge (Barbell)
3
10-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Push Up
3
AMRAP
RPE 8
5
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10000 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
2A
Wide Grip Pull-Up
3
10 reps
RPE 10
2B
Push Up
3
25 reps
RPE 8
3
Calf Raise (Machine)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
2A
Wide Grip Pull-Up
3
10 reps
RPE 10
2B
Push Up
3
25 reps
RPE 8
3
Calf Raise (Machine)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
2A
Wide Grip Pull-Up
3
10 reps
RPE 10
2B
Push Up
3
25 reps
RPE 8
3
Calf Raise (Machine)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
2A
Wide Grip Pull-Up
3
10 reps
RPE 10
2B
Push Up
3
25 reps
RPE 8
3
Calf Raise (Machine)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
2A
Wide Grip Pull-Up
3
10 reps
RPE 10
2B
Push Up
3
25 reps
RPE 8
3
Calf Raise (Machine)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
2A
Wide Grip Pull-Up
3
10 reps
RPE 10
2B
Push Up
3
25 reps
RPE 8
3
Calf Raise (Machine)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
2
Side Crunch (Cable)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
2
Side Crunch (Cable)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
2
Side Crunch (Cable)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
2
Side Crunch (Cable)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
2
Side Crunch (Cable)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
2
Side Crunch (Cable)
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 3
1
Walk
1 Set
10000 Reps
-
Day 7
1
Yoga
1 Set
30 mins
@6
2
Side Crunch (Cable)
3 Sets
15 Reps
@8
Day 5
1
Walk
1 Set
10000 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10-12 Reps
@8
4
Wide Grip Pull-Up
3 Sets
AMRAP
@10
5
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
6
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
Day 6
1
Run
1 Set
60 mins
@6
2A
Wide Grip Pull-Up
3 Sets
10 Reps
@10
2B
Push Up
3 Sets
25 Reps
@8
3
Calf Raise (Machine)
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@8
2
Lunge (Barbell)
3 Sets
10-12 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@8
4
Push Up
3 Sets
AMRAP
@8
5
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8
Day 2
1A
Ab Wheel
3 Sets
15+ Reps
@8
1B
Farmer's Walk (Weighted)
3 Sets
1 mins
@8
2
Pull-Up (Assisted)
3 Sets
15 Reps
@8
3
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@8
4
Run
1 Set
20 mins
@6