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BoostcampPNG

military prep

by Pierre F.
1 athletes joined

Program Description

use of GPP and strength training to get high level of fitness for a specific task ie military prep and conditionning block of powerlifting

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    140 minutes
  • Created
    Nov 25, 2025 10:28
  • Last Edited
    Nov 26, 2025 04:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
12.9%
Upper Back
10.7%
Chest
10.4%
Lats
9.8%
Biceps
8.6%
Cardio
5.9%
Middle Delts
4.3%
Quadriceps
4%
Glutes
4%
Hamstrings
4%
Abs
3%
Rear Delts
2.7%
Forearms
1.8%
Other
1.8%
Adductors
1%
Lower Back
0.8%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
70%
2A
Safety Bar Squat
3
12 reps
50%
2B
Chest Supported Row (Machine)
3
15 reps
RPE 7
3A
Bench Press (Barbell)
3
20 reps
60%
3B
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
-
3C
Romanian Deadlift (Barbell)
3
10 reps
50%
4A
Bicep Curl (Cable)
3
30 reps
RPE 8
4B
Tricep Extension (Cable)
3
30 reps
RPE 8
4C
Lateral Raise (Cable)
3
30 reps
RPE 8
5
Stair Climber
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
25 mins
70%
2A
Safety Bar Squat
3
10 reps
55%
2B
Chest Supported Row (Machine)
3
15 reps
RPE 7
3A
Bench Press (Barbell)
3
18 reps
62.5%
3B
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
-
3C
Romanian Deadlift (Barbell)
3
10 reps
55%
4A
Bicep Curl (Cable)
3
30 reps
RPE 8
4B
Tricep Extension (Cable)
3
30 reps
RPE 8
4C
Lateral Raise (Cable)
3
30 reps
RPE 8
5
Stair Climber
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
70%
2A
Safety Bar Squat
3
8 reps
60%
2B
Chest Supported Row (Machine)
3
15 reps
RPE 7
3A
Bench Press (Barbell)
3
15 reps
65%
3B
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
-
3C
Romanian Deadlift (Barbell)
3
10 reps
60%
4A
Bicep Curl (Cable)
3
30 reps
RPE 8
4B
Tricep Extension (Cable)
3
30 reps
RPE 8
4C
Lateral Raise (Cable)
3
30 reps
RPE 8
5
Stair Climber
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
70%
2A
Safety Bar Squat
5
6 reps
70%
2B
Chest Supported Row (Machine)
3
8 reps
RPE 7
3A
Bench Press (Barbell)
3
10 reps
70%
3B
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
-
3C
Romanian Deadlift (Barbell)
3
10 reps
62.5%
4A
Bicep Curl (Cable)
3
30 reps
RPE 8
4B
Tricep Extension (Cable)
3
30 reps
RPE 8
4C
Lateral Raise (Cable)
3
30 reps
RPE 8
5
Stair Climber
1
40 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
35 mins
70%
2A
Squat (Low Bar)
5
5 reps
80%
2B
Chest Supported Row (Machine)
3
6 reps
RPE 7
3A
Bench Press (Barbell)
3
8 reps
75%
3B
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
-
3C
Romanian Deadlift (Barbell)
3
10 reps
65%
4A
Bicep Curl (Cable)
3
30 reps
RPE 8
4B
Tricep Extension (Cable)
3
30 reps
RPE 8
4C
Lateral Raise (Cable)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
70%
2
Squat (Low Bar)
1
5 reps
90%
3A
Bench Press (Barbell)
1
8 reps
82.5%
3B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
30 reps
RPE 8
4B
Tricep Extension (Cable)
3
30 reps
RPE 8
4C
Lateral Raise (Cable)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 6
2A
Deficit Snatch Grip Deadlift ( Paused )
5
12 reps
RPE 6
2B
Pull-Up (Bodyweight)
1
4
10 reps
10 reps
RPE 6-8
-
3
Overhead Press (Barbell)
4
20-30 reps
RPE 6-8
4
Dip (Bodyweight)
3
10-20 reps
RPE 6-8
5
Prowler Push
1
20 mins
RPE 6-8
6
Battle Ropes
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 6
2A
Deficit Snatch Grip Deadlift ( Paused )
5
12 reps
RPE 7
2B
Pull-Up (Bodyweight)
1
4
10 reps
10 reps
RPE 6-8
-
3
Overhead Press (Barbell)
4
20-30 reps
RPE 6-8
4
Dip (Bodyweight)
3
10-20 reps
RPE 6-8
5
Prowler Push
1
20 mins
RPE 6-8
6
Battle Ropes
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 6
2A
Deficit Snatch Grip Deadlift ( Paused )
5
12 reps
RPE 8
2B
Pull-Up (Bodyweight)
1
4
10 reps
10 reps
RPE 6-8
-
3
Overhead Press (Barbell)
4
10-20 reps
RPE 6-8
4
Dip (Bodyweight)
3
10-20 reps
RPE 6-8
5
Prowler Push
1
20 mins
RPE 6-8
6
Battle Ropes
1
10 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 6
2A
Deficit Snatch Grip Deadlift ( Paused )
5
5 reps
RPE 7
2B
Pull-Up (Bodyweight)
1
4
10 reps
10 reps
RPE 6-8
-
3
Overhead Press (Barbell)
4
8-12 reps
RPE 6-8
4
Dip (Bodyweight)
3
10-20 reps
RPE 6-8
5
Prowler Push
1
20 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 6
2A
Deficit Snatch Grip Deadlift ( Paused )
5
3 reps
RPE 8
2B
Pull-Up (Bodyweight)
1
4
10 reps
10 reps
RPE 6-8
-
3
Overhead Press (Barbell)
4
6-8 reps
RPE 6-8
4
Dip (Bodyweight)
3
10-20 reps
RPE 6-8
5
Run
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 6
2A
Deficit Snatch Grip Deadlift ( Paused )
1
3 reps
RPE 9
2B
Pull-Up (Bodyweight)
1
4
10 reps
10 reps
RPE 6-8
-
3
Overhead Press (Barbell)
1
3-5 reps
RPE 8-10
4
Bench Press (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Spoto Press
3
10 reps
66%
3A
Rear Delt Fly (Machine)
3
20 reps
RPE 8
3B
Chest Fly (Machine)
3
20 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Run
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
92.5%
2
Spoto Press
3
11 reps
66%
3A
Rear Delt Fly (Machine)
3
20 reps
RPE 8
3B
Chest Fly (Machine)
3
20 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Run
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
92.5%
2
Spoto Press
3
12 reps
66%
3A
Rear Delt Fly (Machine)
3
20 reps
RPE 8
3B
Chest Fly (Machine)
3
20 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Run
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
95%
2
Spoto Press
3
10 reps
68%
3A
Rear Delt Fly (Machine)
3
20 reps
RPE 8
3B
Chest Fly (Machine)
3
20 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Run
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
97%
2
Spoto Press
3
10 reps
70%
3A
Rear Delt Fly (Machine)
3
20 reps
RPE 8
3B
Chest Fly (Machine)
3
20 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Run
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Spoto Press
3
10 reps
73.5%
3A
Rear Delt Fly (Machine)
3
20 reps
RPE 8
3B
Chest Fly (Machine)
3
20 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
3-5 mins
RPE 7
2A
Pull-Up (Bodyweight)
1
5
8 reps
8 reps
RPE 6-8
-
2B
Squat Paused Halfway Down
1
5
6 reps
6 reps
RPE 6
-
3
VO2 Max Intervals
4
3
1 mins
2 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
3-5 mins
RPE 7
2A
Pull-Up (Bodyweight)
1
5
8 reps
8 reps
RPE 6-8
-
2B
Squat Paused Halfway Down
1
5
6 reps
6 reps
RPE 6
-
3
VO2 Max Intervals
4
3
1 mins
2 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
3-5 mins
RPE 7
2A
Pull-Up (Bodyweight)
1
5
8 reps
8 reps
RPE 6-8
-
2B
Squat Paused Halfway Down
1
5
6 reps
6 reps
RPE 6
-
3
VO2 Max Intervals
4
3
1 mins
2 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
5
8 reps
8 reps
RPE 6-8
-
1B
Squat Paused Halfway Down
1
5
6 reps
6 reps
RPE 6
-
2
VO2 Max Intervals
4
3
1 mins
2 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
5
8 reps
8 reps
RPE 6-8
-
1B
Squat Paused Halfway Down
1
5
6 reps
6 reps
RPE 6
-
2
VO2 Max Intervals
4
3
1 mins
2 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
5
8 reps
8 reps
RPE 6-8
-
1B
Squat Paused Halfway Down
1
5
6 reps
6 reps
RPE 6
-
2
VO2 Max Intervals
4
3
1 mins
2 mins
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
100 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
110 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Cycling
1 Set
20 mins
70%
2A
Safety Bar Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
50%
50%
2B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
3A
Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
60%
60%
60%
3B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
-
-
3C
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
4A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@8
@8
@8
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@8
@8
@8
4C
Lateral Raise (Cable)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@8
@8
@8
5
Stair Climber
1 Set
30 mins
@7
Day 2
1
Cycling
1 Set
20 mins
@6
2A
Deficit Snatch Grip Deadlift ( Paused )
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@6
@6
@6
@6
2B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6-8
-
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
20-30 Reps
@6-8
@6-8
@6-8
@6-8
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@6-8
@6-8
@6-8
5
Prowler Push
1 Set
20 mins
@6-8
6
Battle Ropes
1 Set
10 mins
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
90%
90%
90%
90%
90%
90%
2
Spoto Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
66%
66%
66%
3A
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
3B
Chest Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6
@6
4A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Run
1 Set
40 mins
@6
Day 4
1
500m Row
1 Set
1 Set
3-5 mins
3-5 mins
@7
@7
2A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6-8
-
-
-
-
-
2B
Squat Paused Halfway Down
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
-
-
-
-
-
3
VO2 Max Intervals
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
2 mins
1 mins
2 mins
1 mins
2 mins
1 mins
@9
@6
@9
@6
@9
@6
@9
Day 5
1
Run
1 Set
60 mins
@6