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BoostcampPNG

Military Workout

by Eric G.
4 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
    Mar 31, 2025 02:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
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