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USMC boot camp preperation

by Blake M.
3 athletes joined

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

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 08:45
  • Last Edited
    Jul 09, 2025 06:14

Summary

Prepare yourself for the challenge of a lifetime with the 8-week USMC Boot Camp Preparation program! Designed for those ready to push their limits, this rigorous plan features daily workouts that combine bodyweight exercises like push-ups, pull-ups, and burpees to build strength, endurance, and resilience. Each week focuses on different muscle groups, ensuring a comprehensive approach to fitness that will have you ready for any challenge. Get ready to transform your body and mindset as you train like a Marine!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Abs
11.4%
Front Delts
8.8%
Glutes
8.8%
Chest
8.8%
Triceps
8.3%
Upper Back
7%
Lats
6.6%
Hamstrings
6.1%
Other
6%
Biceps
4.8%
Forearms
4.8%
Adductors
3.5%
Middle Delts
1.8%
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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
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 Up
4 Sets
20 Reps
-
2
Sit Up
4 Sets
20 Reps
-
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
Day 2
1
Jumping Jack
4 Sets
50 Reps
-
2
Burpee
4 Sets
15 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
5
Push Up (Knees)
4 Sets
20 Reps
-
Day 3
1
Russian Twist
4 Sets
15 Reps
-
2
Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
3
Wall Sit
4 Sets
5 mins
-
4
Jump Squat
4 Sets
15 Reps
-
5
Split Squat (Bodyweight)
4 Sets
15 Reps
-
Day 4
1
Run
1 Set
30 mins
-
2
Push Up
4 Sets
15 Reps
-
3
Sit Up
4 Sets
15 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
Day 6
1
Farmer's Walk (Weighted)
4 Sets
5 mins
-
2
Arnold Press
4 Sets
10 Reps
-
3
Front Raise
4 Sets
10 Reps
-
4
Wrist Curls
4 Sets
10 Reps
-
5
Hammer Curl
4 Sets
15 Reps
-
Day 5
1
Walking Lunge
4 Sets
15 Reps
-
2
Squat (Bodyweight)
4 Sets
20 Reps
-
3
Split Squat Jump
4 Sets
10 Reps
-
Day 7
1
Run
2 Sets
60 mins
-