Program Description
The purpose for this program is to get you ready for the United States Marine Corps boot camp, this is an 8 week course designed by a pre boot camp marine myself, these are workouts that are helping me with, performance, strength, and drive. I hope you enjoy taking this course and better from it on your journey to the Corps
Program Overview
- LevelAdvanced, Intermediate, Novice
- GoalAthletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 27, 2024 08:45
- Last EditedSep 27, 2024 10:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Sit Up
4
20 reps
3
Pull-Up (Bodyweight)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Sit Up
4
20 reps
3
Pull-Up (Bodyweight)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Sit Up
4
20 reps
3
Pull-Up (Bodyweight)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Sit Up
4
20 reps
3
Pull-Up (Bodyweight)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Sit Up
4
20 reps
3
Pull-Up (Bodyweight)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Sit Up
4
20 reps
3
Pull-Up (Bodyweight)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Sit Up
4
20 reps
3
Pull-Up (Bodyweight)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Sit Up
4
20 reps
3
Pull-Up (Bodyweight)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
50 reps
2
Burpee
4
15 reps
3
Push Up
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Push Up (Knees)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
50 reps
2
Burpee
4
15 reps
3
Push Up
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Push Up (Knees)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
50 reps
2
Burpee
4
15 reps
3
Push Up
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Push Up (Knees)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
50 reps
2
Burpee
4
15 reps
3
Push Up
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Push Up (Knees)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
50 reps
2
Burpee
4
15 reps
3
Push Up
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Push Up (Knees)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
50 reps
2
Burpee
4
15 reps
3
Push Up
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Push Up (Knees)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
50 reps
2
Burpee
4
15 reps
3
Push Up
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Push Up (Knees)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
50 reps
2
Burpee
4
15 reps
3
Push Up
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Push Up (Knees)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
4
15 reps
2
Abs Crunch (Bodyweight)
4
15 reps
3
Wall Sit
4
5 mins
4
Jump Squat
4
15 reps
5
Split Squat (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
4
15 reps
2
Abs Crunch (Bodyweight)
4
15 reps
3
Wall Sit
4
5 mins
4
Jump Squat
4
15 reps
5
Split Squat (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
4
15 reps
2
Abs Crunch (Bodyweight)
4
15 reps
3
Wall Sit
4
5 mins
4
Jump Squat
4
15 reps
5
Split Squat (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
4
15 reps
2
Abs Crunch (Bodyweight)
4
15 reps
3
Wall Sit
4
5 mins
4
Jump Squat
4
15 reps
5
Split Squat (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
4
15 reps
2
Abs Crunch (Bodyweight)
4
15 reps
3
Wall Sit
4
5 mins
4
Jump Squat
4
15 reps
5
Split Squat (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
4
15 reps
2
Abs Crunch (Bodyweight)
4
15 reps
3
Wall Sit
4
5 mins
4
Jump Squat
4
15 reps
5
Split Squat (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
4
15 reps
2
Abs Crunch (Bodyweight)
4
15 reps
3
Wall Sit
4
5 mins
4
Jump Squat
4
15 reps
5
Split Squat (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
4
15 reps
2
Abs Crunch (Bodyweight)
4
15 reps
3
Wall Sit
4
5 mins
4
Jump Squat
4
15 reps
5
Split Squat (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Push Up
4
15 reps
3
Sit Up
4
15 reps
4
Pull-Up (Bodyweight)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Push Up
4
15 reps
3
Sit Up
4
15 reps
4
Pull-Up (Bodyweight)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Push Up
4
15 reps
3
Sit Up
4
15 reps
4
Pull-Up (Bodyweight)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Push Up
4
15 reps
3
Sit Up
4
15 reps
4
Pull-Up (Bodyweight)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Push Up
4
15 reps
3
Sit Up
4
15 reps
4
Pull-Up (Bodyweight)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Push Up
4
15 reps
3
Sit Up
4
15 reps
4
Pull-Up (Bodyweight)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Push Up
4
15 reps
3
Sit Up
4
15 reps
4
Pull-Up (Bodyweight)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Push Up
4
15 reps
3
Sit Up
4
15 reps
4
Pull-Up (Bodyweight)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
15 reps
2
Squat (Bodyweight)
4
20 reps
3
Split Squat Jump
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
15 reps
2
Squat (Bodyweight)
4
20 reps
3
Split Squat Jump
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
15 reps
2
Squat (Bodyweight)
4
20 reps
3
Split Squat Jump
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
15 reps
2
Squat (Bodyweight)
4
20 reps
3
Split Squat Jump
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
15 reps
2
Squat (Bodyweight)
4
20 reps
3
Split Squat Jump
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
15 reps
2
Squat (Bodyweight)
4
20 reps
3
Split Squat Jump
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
15 reps
2
Squat (Bodyweight)
4
20 reps
3
Split Squat Jump
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
15 reps
2
Squat (Bodyweight)
4
20 reps
3
Split Squat Jump
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
5 mins
2
Arnold Press
4
10 reps
3
Front Raise
4
10 reps
4
Wrist Curls
4
10 reps
5
Hammer Curl
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
5 mins
2
Arnold Press
4
10 reps
3
Front Raise
4
10 reps
4
Wrist Curls
4
10 reps
5
Hammer Curl
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
5 mins
2
Arnold Press
4
10 reps
3
Front Raise
4
10 reps
4
Wrist Curls
4
10 reps
5
Hammer Curl
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
5 mins
2
Arnold Press
4
10 reps
3
Front Raise
4
10 reps
4
Wrist Curls
4
10 reps
5
Hammer Curl
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
5 mins
2
Arnold Press
4
10 reps
3
Front Raise
4
10 reps
4
Wrist Curls
4
10 reps
5
Hammer Curl
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
5 mins
2
Arnold Press
4
10 reps
3
Front Raise
4
10 reps
4
Wrist Curls
4
10 reps
5
Hammer Curl
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
5 mins
2
Arnold Press
4
10 reps
3
Front Raise
4
10 reps
4
Wrist Curls
4
10 reps
5
Hammer Curl
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
5 mins
2
Arnold Press
4
10 reps
3
Front Raise
4
10 reps
4
Wrist Curls
4
10 reps
5
Hammer Curl
4
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
2
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
2
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
2
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
2
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
2
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
2
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
2
60 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
2
60 mins
Week 1
1 / 8 Weeks
Day 1
1
Push Up4 Sets
20 Reps
2
Sit Up4 Sets
20 Reps
3
Pull-Up (Bodyweight)4 Sets
10 Reps
Day 2
1
Jumping Jack4 Sets
50 Reps
2
Burpee4 Sets
15 Reps
3
Push Up4 Sets
10 Reps
4
Pull-Up (Bodyweight)4 Sets
10 Reps
5
Push Up (Knees)4 Sets
20 Reps
Day 3
1
Russian Twist4 Sets
15 Reps
2
Abs Crunch (Bodyweight)4 Sets
15 Reps
3
Wall Sit4 Sets
5 mins
4
Jump Squat4 Sets
15 Reps
5
Split Squat (Bodyweight)4 Sets
15 Reps
Day 4
1
Run1 Set
30 mins
2
Push Up4 Sets
15 Reps
3
Sit Up4 Sets
15 Reps
4
Pull-Up (Bodyweight)4 Sets
10 Reps
Day 6
1
Farmer's Walk (Weighted)4 Sets
5 mins
2
Arnold Press4 Sets
10 Reps
3
Front Raise4 Sets
10 Reps
4
Wrist Curls4 Sets
10 Reps
5
Hammer Curl4 Sets
15 Reps
Day 5
1
Walking Lunge4 Sets
15 Reps
2
Squat (Bodyweight)4 Sets
20 Reps
3
Split Squat Jump4 Sets
10 Reps
Day 7
1
Run2 Sets
60 mins