IntermediateFree
Warrior Prep - Week 1 of 5
Conditioning program designed by Navy MWR
1athletes running this program
iOS & Android
Overview
Length
1 week
Days / week
7 days
Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Session length
120 min
This five-week conditioning plan is designed based on the Navy Operational Fitness and Fueling
System (NOFFS) to reintegrate physical readiness after an extended period of physical inactivity. The
NOFFS methodology includes the training components of Pillar Preparation, Movement Preparation,
Strength, Energy System Development (ESD), Regeneration, and Fueling.
Who it's for
Intermediate athletes ready for a structured program
Athletes focused on athletics
Athletes who can train 7 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)
Muscle engagement
Front
Back
Glutes
11.9%
Quadriceps
11%
Hamstrings
10.6%
Abs
9.2%
Triceps
9.2%
Chest
7.3%
Front Delts
7.3%
Cardio
7.3%
Other
6.4%
Upper Back
5.5%
Lats
5.5%
Biceps
2.8%
Adductors
1.8%
Middle Delts
1.8%
Lower Back
1.4%
Forearms
0.9%
Week 1 Workouts
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Plank | 1 | 30 sec | @6 |
| 1B | Glute Bridge (Bodyweight) | 1 | 30 sec | @6 |
| 1C | Y’s Bent Over | 1 | 6 reps | @6 |
| 1D | 90/90 Stretch | 1 | 6 reps | @6 |
| Superset | ||||
| 2A | Mini Band - External Rotation (reps per leg) | 1 | 6 reps | @6 |
| 2B | World's Greatest Stretch | 1 | 6 reps | @6 |
| 2C | Lateral Lunge | 1 | 6 reps | @6 |
| 2D | Knee Hug - In Place (reps per leg) | 1 | 6 reps | @6 |
| 2E | Inverted Hamstring | 1 | 6 reps | @6 |
| Superset | ||||
| 3A | Glute Bridge (Bodyweight) | 2 | 10 reps | @6 |
| 3B | Push Up | 2 | 10 reps | @6 |
| 3C | Squat w/ Mini Band | 2 | 10 reps | @6 |
| 3D | Y’s Bent Over | 2 | 10 reps | @6 |
| 3E | Rest | 2 | 1 min | — |
| Superset | ||||
| 4A | Lateral Squat - Low Alternating (reps per leg) | 2 | 10 reps | @6 |
| 4B | Overhead Press 1/2 Kneeling | 2 | 10 reps | @6 |
| 4C | Side Plank | 2 | 10 min | @6 |
| 4D | Straight Leg Lowering - Alternating | 2 | 10 reps | @6 |
| 4E | Rest | 2 | 1 min | — |
| Superset | ||||
| 5A | Linear Accelerations - 30 Yards Moderate/ 10 Yards Max | 4 | 30 sec | @7 |
| 5B | Rest | 4 | 1 min | — |
| Superset | ||||
| 6A | Walk | 1 | 5–10 min | @6 |
| 6B | 90/90 Stretch | 2 | 4 reps | — |
| 6C | Bent Knee Hamstring Stretch | 2 | 4 reps | — |
| 6D | Leg Cradle - Supine | 2 | 45 sec | — |
| 6E | Quad/Hip Flexor Stretch - 1/2 Kneeling | 2 | 4 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pillar Bridge w/ Arm Lift | 1 | 30 sec | — |
| 1B | Glute Bridge w/ Knee Extension | 1 | 30 sec | — |
| 1C | T’s Bent Over | 1 | 6 reps | — |
| 1D | 90/90 Stretch Legs Crossed | 1 | 6 reps | — |
| Superset | ||||
| 2A | Mini Band - Walking | 1 | 6 reps | — |
| 2B | World's Greatest Stretch | 1 | 6 reps | — |
| 2C | Lateral Lunge | 1 | 6 reps | — |
| 2D | Reverse Lunge w/ Reach | 1 | 6 reps | — |
| 2E | Inverted Hamstring | 1 | 6 reps | — |
| Superset | ||||
| 3A | Squat to Press (Dumbbell) | 2 | 10 reps | @7 |
| 3B | T’s Bent Over | 2 | 10 reps | @7 |
| 3C | Dynamic Lateral Pillar Bridge | 2 | 10 reps | @7 |
| 3D | Abs Crunch (Bodyweight) | 2 | 10 reps | @7 |
| 3E | Rest | 2 | 1 min | — |
| Superset | ||||
| 4A | Glute Bridge - 2 Up 1 Down | 2 | 10 reps | @7 |
| 4B | Push Up | 2 | 10 reps | @7 |
| 4C | Split Squat (Bodyweight) | 2 | 10 reps | @7 |
| 4D | Bent Over Row (Dumbbell) | 2 | 10 reps | @7 |
| 4E | Rest | 2 | 1 min | — |
| 5 | Cardio | 3 | 2 min | @6 |
| Superset | ||||
| 6A | Walk | 1 | 5–10 min | — |
| 6B | 90/90 Stretch | 1 | 4 reps | — |
| 6C | Bent Knee Hamstring Stretch | 1 | 4 reps | — |
| 6D | Leg Cradle - Supine | 1 | 45 sec | — |
| 6E | Quad/Hip Flexor Stretch - 1/2 Kneeling | 1 | 4 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pillar Bridge (hold) | 1 | 30 sec |
| 1B | Glute Bridge (hold) | 1 | 30 sec |
| 1C | Y’s Bent Over | 1 | 6 reps |
| 1D | 90/90 Stretch | 1 | 6 reps |
| Superset | |||
| 2A | Mini Band - External Rotation (reps per leg) | 1 | 6 reps |
| 2B | Reverse Lunge, Elbow To Instep | 1 | 6 reps |
| 2C | Lateral Lunge | 1 | 6 reps |
| 2D | Knee Hug - In Place (reps per leg) | 1 | 6 reps |
| 2E | Inverted Hamstring | 1 | 6 reps |
| Superset | |||
| 3A | Lateral Squat - Low Alternating (reps per leg) | 2 | 10 reps |
| 3B | Overhead Press 1/2 Kneeling | 2 | 10 reps |
| 3C | Lateral Pillar Bridge | 2 | 10 reps |
| 3D | Straight Leg Lowering - Alternating | 2 | 10 reps |
| 3E | Rest | 2 | 1 min |
| Superset | |||
| 4A | Glute Bridge - 2 Up 1 Down | 2 | 10 reps |
| 4B | Push Up | 2 | 10 reps |
| 4C | Split Squat (Bodyweight) | 2 | 10 reps |
| 4D | Bent Over Row (Barbell) | 2 | 10 reps |
| 4E | Rest | 2 | 1 min |
| Superset | |||
| 5A | Linear Accelerations - 30 Yards Moderate/ 10 Yards Max | 4 | 30 sec |
| 5B | Rest | 4 | 1 min |
| Superset | |||
| 6A | Walk | 1 | 5–10 min |
| 6B | 90/90 Stretch | 1 | 4 reps |
| 6C | Bent Knee Hamstring Stretch | 1 | 4 reps |
| 6D | Leg Cradle - Supine | 1 | 45 sec |
| 6E | Quad/Hip Flexor Stretch - 1/2 Kneeling | 1 | 4 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pillar Bridge w/ Arm Reach | 1 | 30 sec |
| 1B | Glute Bridge w/ Knee Extension | 1 | 30 sec |
| 1C | T’s Bent Over | 1 | 6 reps |
| 1D | 90/90 Stretch Legs Crossed | 1 | 6 reps |
| Superset | |||
| 2A | Mini Band - Walking | 1 | 6 reps |
| 2B | Reverse Lunge, Elbow To Instep | 1 | 6 reps |
| 2C | Lateral Lunge | 1 | 6 reps |
| 2D | Reverse Lunge w/ Reach | 1 | 6 reps |
| 2E | Inverted Hamstring | 1 | 6 reps |
| Superset | |||
| 3A | Glute Bridge - 2 Up 1 Down | 2 | 10 reps |
| 3B | Push Up | 2 | 10 reps |
| 3C | Split Squat (Bodyweight) | 2 | 10 reps |
| 3D | Bent Over Row (Dumbbell) | 2 | 10 reps |
| 3E | Rest | 2 | 1 min |
| Superset | |||
| 4A | Squat To Overhead Press | 2 | 10 reps |
| 4B | T’s Bent Over | 2 | 10 reps |
| 4C | Dynamic Lateral Pillar Bridge | 2 | 10 reps |
| 4D | Abs Crunch (Bodyweight) | 2 | 10 reps |
| 4E | Rest | 2 | 1 min |
| Superset | |||
| 5A | Cardio | 3 | 2 min |
| 5B | Rest | 3 | 1 min |
| Superset | |||
| 6A | Walk | 1 | 5–10 min |
| 6B | 90/90 Stretch | 1 | 4 reps |
| 6C | Bent Knee Hamstring Stretch | 1 | 4 reps |
| 6D | Leg Cradle - Supine | 1 | 45 sec |
| 6E | Quad/Hip Flexor Stretch - 1/2 Kneeling | 1 | 4 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | 90/90 Stretch Legs Crossed | 1 | 4 reps |
| 1B | Glute Bridge (hold) | 1 | 30 sec |
| 1C | Pillar Bridge (hold) | 1 | 30 sec |
| 1D | W’s Bent Over | 1 | 8 reps |
| Superset | |||
| 2A | Knee Hug - In Place (reps per leg) | 1 | 4 reps |
| 2B | Drop Lunge - Alternating | 1 | 4 reps |
| 2C | Reverse Lunge, Elbow To Instep, w/ Rotation | 1 | 4 reps |
| 2D | Mini Band - Lateral Walk (straight knees) | 1 | 8 reps |
| 2E | Base Rotation | 1 | 5 sec |
| Superset | |||
| 3A | Cardio | 1 | 30 min |
| Superset | |||
| 4A | 90/90 Stretch | 2 | 4 reps |
| 4B | Bent Knee Hamstring Stretch | 2 | 4 reps |
| 4C | Leg Cradle - Supine | 2 | 45 sec |
| 4D | Quad/Hip Flexor Stretch - 1/2 Kneeling | 2 | 4 reps |
| 4E | Triceps Stretch | 2 | 45 sec |
| Superset | |||
| 5A | Quad/Hip Flexor Stretch - 1/2 Kneeling | 2 | 4 reps |
| 5B | Triceps Stretch | 2 | 45 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | 1440 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | 90/90 Stretch Legs Crossed | 1 | 4 reps |
| 1B | Glute Bridge (hold) | 1 | 30 sec |
| 1C | Pillar Bridge (hold) | 1 | 30 sec |
| 1D | W’s Bent Over | 1 | 8 reps |
| Superset | |||
| 2A | Knee Hug - In Place (reps per leg) | 1 | 4 reps |
| 2B | Drop Lunge - Alternating | 1 | 4 reps |
| 2C | Reverse Lunge, Elbow To Instep, w/ Rotation | 1 | 4 reps |
| 2D | Mini Band - Lateral Walk (straight knees) | 1 | 8 reps |
| 2E | Base Rotation | 1 | 5 sec |
| Superset | |||
| 3A | Cardio | 1 | 30 min |
| Superset | |||
| 4A | 90/90 Stretch | 1 | 4 reps |
| 4B | Bent Knee Hamstring Stretch | 1 | 4 reps |
| 4C | Leg Cradle - Supine | 1 | 45 sec |
| 4D | Quad/Hip Flexor Stretch - 1/2 Kneeling | 1 | 4 reps |
| 4E | Triceps Stretch | 1 | 45 sec |
Common questions
Yes, Warrior Prep - Week 1 of 5 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. 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 120 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.
Warrior Prep - Week 1 of 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Warrior Prep - Week 1 of 5 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.
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