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BoostcampPNG

Navy OCS fitness prep

by EremYaeger
7 athletes joined

Program Description

To prepare for navy OCS fitness training

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 18, 2024 05:16
  • Last Edited
    Jun 18, 2025 08:18

Summary

Prepare yourself for the Navy OCS fitness prep program, a rigorous 6-week training plan designed to elevate your strength and endurance for military readiness. With daily workouts that combine bodyweight exercises, kettlebell movements, and interval running, you'll build a solid foundation in strength and cardiovascular fitness. Each session focuses on key muscle groups, ensuring you develop the power and resilience needed to excel. Get ready to push your limits and achieve your fitness goals with a program tailored for aspiring Navy officers!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
8
Wall Sit
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
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
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
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
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
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
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
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
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
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
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
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
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up
3 Sets
20 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Kettlebell Press
3 Sets
-
4
Bulgarian Split Squat (Barbell)
3 Sets
-
5
Jump Squat
3 Sets
15 Reps
-
6
Deadlift (Barbell)
3 Sets
-
7
Plank To Push-up
3 Sets
30 secs
-
8
Hanging Leg Raise
3 Sets
15 Reps
-
9
Side Plank With Reach Under
3 Sets
30 secs
-
Day 2
1
Stretching
1 Set
5 mins
-
2
Light Jog
1 Set
5 mins
-
3
200m Sprint
6 Sets
-
4
Jog
3 Sets
200 Reps
-
5
Run
1 Set
1 Reps
-
6
Walk
1 Set
5 mins
-
Day 3
1
Push Up
4 Sets
25 Reps
-
2
Split Squat (Barbell)
4 Sets
25 Reps
-
3
Sit Up
4 Sets
30 Reps
-
4
Burpee
4 Sets
15 Reps
-
5
Abs Crunch (Weighted)
3 Sets
30 Reps
-
6
Mountain Climber
3 Sets
40 Reps
-
7
Plank
3 Sets
1 mins
-
8
Wall Sit
2 Sets
1 mins
-
Day 4
1
Stretching
1 Set
5 mins
-
2
Light Jog
1 Set
5 mins
-
3
Run
1 Set
-
4
Plank
1 Set
2 mins
-
5
Bicycle Crunch
1 Set
30 Reps
-
6
Russian Twist
1 Set
30 Reps
-
Day 7
1
Shadow Boxing
1 Set
-
2
Shadow Kick Boxing
1 Set
-
3
Burpee
3 Sets
15 Reps
-
4
Sit Up
3 Sets
30 Reps
-
5
Med Ball Slam
3 Sets
20 Reps
-
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
Run
1 Set
-
6
Burpee
1 Set
15 Reps
-
7
100m Sprint
1 Set
-
Day 5
1
Push Up
3 Sets
2 mins
-
2
Sit Up
3 Sets
2 mins
-
3
Side Plank
1 Set
45 secs
-
4
Hanging Leg Raise
1 Set
20 Reps
-