Navy OCS fitness prep
Endurance, core, performance, physical
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 20 reps |
| 2 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 3 | Kettlebell Press | 3 | 0 reps |
| 4 | Bulgarian Split Squat (Barbell) | 3 | 0 reps |
| 5 | Jump Squat | 3 | 15 reps |
| 6 | Deadlift (Barbell) | 3 | 0 reps |
| 7 | Plank To Push-up | 3 | 30 sec |
| 8 | Hanging Leg Raise | 3 | 15 reps |
| 9 | Side Plank With Reach Under | 3 | 30 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Light Jog | 1 | 5 min |
| 3 | 200m Sprint | 6 | 0 min |
| 4 | Jog | 3 | 200 reps |
| 5 | Run | 1 | 1 rep |
| 6 | Walk | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 4 | 25 reps |
| 2 | Split Squat (Barbell) | 4 | 25 reps |
| 3 | Sit Up | 4 | 30 reps |
| 4 | Burpee | 4 | 15 reps |
| 5 | Abs Crunch (Weighted) | 3 | 30 reps |
| 6 | Mountain Climber | 3 | 40 reps |
| 7 | Plank | 3 | 1 min |
| 8 | Wall Sit | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Light Jog | 1 | 5 min |
| 3 | Run | 1 | 0 min |
| 4 | Plank | 1 | 2 min |
| 5 | Bicycle Crunch | 1 | 30 reps |
| 6 | Russian Twist | 1 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shadow Boxing | 1 | 0 min |
| 2 | Shadow Kick Boxing | 1 | 0 min |
| 3 | Burpee | 3 | 15 reps |
| 4 | Sit Up | 3 | 30 reps |
| 5 | Med Ball Slam | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Light Jog | 1 | 5 min |
| 3 | Push Up | 1 | 2 min |
| 4 | Sit Up | 1 | 2 min |
| 5 | Run | 1 | 0 min |
| 6 | Burpee | 1 | 15 reps |
| 7 | 100m Sprint | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 2 min |
| 2 | Sit Up | 3 | 2 min |
| 3 | Side Plank | 1 | 45 sec |
| 4 | Hanging Leg Raise | 1 | 20 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Navy OCS fitness prep is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 10 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Navy OCS fitness prep is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Navy OCS fitness prep is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
