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OCS Workout Program 2

by EremYaeger
1 athletes joined

Program Description

OCS preparedness

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 06:13
  • Last Edited
    Jun 18, 2025 11:14

Summary

The OCS Workout Program 2 is a dynamic 4-week challenge designed to transform your fitness routine by engaging you every day of the week. This program combines full-body power workouts with sprint intervals and running sessions, ensuring a comprehensive approach to strength and cardio. Expect to build endurance, enhance core stability, and boost overall power through a variety of bodyweight exercises, including burpees, squats, and planks. Perfect for at-home training, this program will push your limits and help you achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Burpee
4
15 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Plank
4
12 reps
-
5
Push Up
4
15 reps
-
6
Plank with Shoulder Taps
4
30 reps
-
7
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Burpee
4
15 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Plank
4
12 reps
-
5
Push Up
4
15 reps
-
6
Plank with Shoulder Taps
4
30 reps
-
7
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Burpee
4
15 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Plank
4
12 reps
-
5
Push Up
4
15 reps
-
6
Plank with Shoulder Taps
4
30 reps
-
7
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Burpee
4
15 reps
-
3
Squat (Bodyweight)
4
20 reps
-
4
Plank
4
12 reps
-
5
Push Up
4
15 reps
-
6
Plank with Shoulder Taps
4
30 reps
-
7
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
6
400-90 reps
-
3
Light Jog
1
-
4
Sprint
6
30 secs
-
5
Mountain Climber
3
30 secs
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
6
400-90 reps
-
3
Light Jog
1
-
4
Sprint
6
30 secs
-
5
Mountain Climber
3
30 secs
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
6
400-90 reps
-
3
Light Jog
1
-
4
Sprint
6
30 secs
-
5
Mountain Climber
3
30 secs
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
6
400-90 reps
-
3
Light Jog
1
-
4
Sprint
6
30 secs
-
5
Mountain Climber
3
30 secs
-
6
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Push Up
4
-
3
Walking Lunge
1
3
12 reps
-
-
4
Sit Up
1
3
20 reps
-
-
5
Burpee
4
12 reps
-
6
Side Plank With Reach Under
4
10 reps
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Push Up
4
-
3
Walking Lunge
1
3
12 reps
-
-
4
Sit Up
1
3
20 reps
-
-
5
Burpee
4
12 reps
-
6
Side Plank With Reach Under
4
10 reps
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Push Up
4
-
3
Walking Lunge
1
3
12 reps
-
-
4
Sit Up
1
3
20 reps
-
-
5
Burpee
4
12 reps
-
6
Side Plank With Reach Under
4
10 reps
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Push Up
4
-
3
Walking Lunge
1
3
12 reps
-
-
4
Sit Up
1
3
20 reps
-
-
5
Burpee
4
12 reps
-
6
Side Plank With Reach Under
4
10 reps
-
7
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
2-85 reps
-
3
Squat (Bodyweight)
2
20 reps
-
4
Push Up
2
15 reps
-
5
Plank
2
1 mins
-
6
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
2-85 reps
-
3
Squat (Bodyweight)
2
20 reps
-
4
Push Up
2
15 reps
-
5
Plank
2
1 mins
-
6
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
2-85 reps
-
3
Squat (Bodyweight)
2
20 reps
-
4
Push Up
2
15 reps
-
5
Plank
2
1 mins
-
6
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Run
1
2-85 reps
-
3
Squat (Bodyweight)
2
20 reps
-
4
Push Up
2
15 reps
-
5
Plank
2
1 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
-
2
Box Jump
4
10 reps
-
3
Push Up
4
12 reps
-
4
Mountain Climber
4
40 reps
-
5
Plank
4
30 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
-
2
Box Jump
4
10 reps
-
3
Push Up
4
12 reps
-
4
Mountain Climber
4
40 reps
-
5
Plank
4
30 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
-
2
Box Jump
4
10 reps
-
3
Push Up
4
12 reps
-
4
Mountain Climber
4
40 reps
-
5
Plank
4
30 mins
-
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
-
2
Box Jump
4
10 reps
-
3
Push Up
4
12 reps
-
4
Mountain Climber
4
40 reps
-
5
Plank
4
30 mins
-
6
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
100m Sprint
1
2
1 reps
RPE 9
RPE 9
6
Light Jog
1
5 mins
-
7
Stretching
1
5 mins
-
8
Run
1
8.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
100m Sprint
1
2
1 reps
RPE 9
RPE 9
6
Light Jog
1
5 mins
-
7
Stretching
1
5 mins
-
8
Run
1
8.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
100m Sprint
1
2
1 reps
RPE 9
RPE 9
6
Light Jog
1
5 mins
-
7
Stretching
1
5 mins
-
8
Run
1
8.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
100m Sprint
1
2
1 reps
RPE 9
RPE 9
6
Light Jog
1
5 mins
-
7
Stretching
1
5 mins
-
8
Run
1
8.3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Shadow Boxing
1
50 mins
-
3
Plank
2
1 mins
-
4
Russian Twist (Dumbbell)
2
30 reps
-
5
Abs Crunch (Weighted)
2
40 reps
-
6
Stretching
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Shadow Boxing
1
50 mins
-
3
Plank
2
1 mins
-
4
Russian Twist (Dumbbell)
2
30 reps
-
5
Abs Crunch (Weighted)
2
40 reps
-
6
Stretching
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Shadow Boxing
1
50 mins
-
3
Plank
2
1 mins
-
4
Russian Twist (Dumbbell)
2
30 reps
-
5
Abs Crunch (Weighted)
2
40 reps
-
6
Stretching
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Shadow Boxing
1
50 mins
-
3
Plank
2
1 mins
-
4
Russian Twist (Dumbbell)
2
30 reps
-
5
Abs Crunch (Weighted)
2
40 reps
-
6
Stretching
1
5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Burpee
4 Sets
15 Reps
-
3
Squat (Bodyweight)
4 Sets
20 Reps
-
4
Plank
4 Sets
12 Reps
-
5
Push Up
4 Sets
15 Reps
-
6
Plank with Shoulder Taps
4 Sets
30 Reps
-
7
Stretching
1 Set
5 mins
-
Day 2
1
Stretching
1 Set
5 mins
-
2
Run
6 Sets
400-90 Reps
-
3
Light Jog
1 Set
-
4
Sprint
6 Sets
30 secs
-
5
Mountain Climber
3 Sets
30 secs
-
6
Stretching
1 Set
5 mins
-
Day 3
1
Stretching
1 Set
5 mins
-
2
Push Up
4 Sets
-
3
Walking Lunge
1 Set
3 Sets
12 Reps
-
-
4
Sit Up
1 Set
3 Sets
20 Reps
-
-
5
Burpee
4 Sets
12 Reps
-
6
Side Plank With Reach Under
4 Sets
10 Reps
-
7
Stretching
1 Set
5 mins
-
Day 4
1
Stretching
1 Set
5 mins
-
2
Run
1 Set
2-85 Reps
-
3
Squat (Bodyweight)
2 Sets
20 Reps
-
4
Push Up
2 Sets
15 Reps
-
5
Plank
2 Sets
1 mins
-
6
Stretching
1 Set
5 mins
-
Day 5
1
Overhead Press (Barbell)
4 Sets
15 Reps
-
2
Box Jump
4 Sets
10 Reps
-
3
Push Up
4 Sets
12 Reps
-
4
Mountain Climber
4 Sets
40 Reps
-
5
Plank
4 Sets
30 mins
-
6
Stretching
1 Set
5 mins
-
Day 6
1
Stretching
1 Set
5 mins
-
2
Light Jog
1 Set
5 mins
-
3
Push Up
1 Set
2 mins
-
4
Sit Up
1 Set
2 mins
-
5
100m Sprint
1 Set
2 Sets
1 Reps
@9
@9
6
Light Jog
1 Set
5 mins
-
7
Stretching
1 Set
5 mins
-
8
Run
1 Set
8.3 mins
-
Day 7
1
Stretching
1 Set
5 mins
-
2
Shadow Boxing
1 Set
50 mins
-
3
Plank
2 Sets
1 mins
-
4
Russian Twist (Dumbbell)
2 Sets
30 Reps
-
5
Abs Crunch (Weighted)
2 Sets
40 Reps
-
6
Stretching
1 Set
5 mins
-