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Navy OCS preparedness (Gym) Workouts and runs

by EremYaeger

Program Description

This plan combines gym, running, and high-intensity workouts tailored to improve your strength, endurance, and running performance for OCS.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2025 05:21
  • Last Edited
    Jun 18, 2025 12:07

Summary

Prepare for the Navy OCS with this comprehensive 4-week program designed to boost your strength, endurance, and agility. Training seven days a week, you'll engage in full-body workouts, sprint intervals, and targeted leg power drills to enhance your performance. Each session combines essential exercises like deadlifts, pull-ups, and sprint intervals, ensuring you build the strength and stamina needed for success. Get ready to push your limits and achieve your fitness goals with a structured plan tailored for aspiring Navy candidates!
Muscle Engagement
Front
Back
MuscleSet
Abs
19.1%
Other
18.7%
Quadriceps
10.2%
Glutes
9.2%
Front Delts
7.3%
Upper Back
6.5%
Lats
6%
Chest
5.9%
Middle Delts
4.3%
Triceps
4.3%
Hamstrings
3.9%
Biceps
2.6%
Lower Back
1.3%
Cardio
0.5%
Calves
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
4
8 reps
-
3
Pull-Up (Bodyweight)
4
8 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Plank
2
1 mins
-
8
Russian Twist (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
4
9 reps
-
3
Pull-Up (Bodyweight)
4
9 reps
-
4
Bench Press (Dumbbell)
4
11 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
9 reps
-
6
Hanging Leg Raise
4
16 reps
-
7
Plank
2
1 mins
-
8
Russian Twist (Dumbbell)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
4
9 reps
-
3
Pull-Up (Bodyweight)
4
9 reps
-
4
Bench Press (Dumbbell)
4
11 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
9 reps
-
6
Hanging Leg Raise
4
16 reps
-
7
Plank
2
1 mins
-
8
Russian Twist (Dumbbell)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
4
9 reps
-
3
Pull-Up (Bodyweight)
4
9 reps
-
4
Bench Press (Dumbbell)
4
11 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
9 reps
-
6
Hanging Leg Raise
4
16 reps
-
7
Plank
2
1 mins
-
8
Russian Twist (Dumbbell)
2
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Jog
1
5 mins
-
3
400m Sprint
6
-
4
200m Sprint
5
-
5
Modified Jumping Jack
3
12 reps
-
6
Box Jump
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Jog
1
5 mins
-
3
400m Sprint
6
-
4
200m Sprint
5
-
5
Modified Jumping Jack
3
13 reps
-
6
Box Jump
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Jog
1
5 mins
-
3
400m Sprint
6
-
4
200m Sprint
5
-
5
Modified Jumping Jack
3
13 reps
-
6
Box Jump
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Jog
1
5 mins
-
3
400m Sprint
6
-
4
200m Sprint
5
-
5
Modified Jumping Jack
3
13 reps
-
6
Box Jump
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Plank with Shoulder Taps
2
20 reps
-
6
Hanging Knee Raise
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
-
2
Pull-Up (Bodyweight)
4
11 reps
-
3
Overhead Press (Barbell)
4
11 reps
-
4
Bent Over Row (Dumbbell)
4
11 reps
-
5
Plank with Shoulder Taps
2
21 reps
-
6
Hanging Knee Raise
2
16 reps
-
7
Bicycle Crunch
2
31 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
-
2
Pull-Up (Bodyweight)
4
11 reps
-
3
Overhead Press (Barbell)
4
11 reps
-
4
Bent Over Row (Dumbbell)
4
11 reps
-
5
Plank with Shoulder Taps
2
21 reps
-
6
Hanging Knee Raise
2
16 reps
-
7
Bicycle Crunch
2
31 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
-
2
Pull-Up (Bodyweight)
4
11 reps
-
3
Overhead Press (Barbell)
4
11 reps
-
4
Bent Over Row (Dumbbell)
4
11 reps
-
5
Plank with Shoulder Taps
2
21 reps
-
6
Hanging Knee Raise
2
16 reps
-
7
Bicycle Crunch
2
31 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
15 mins
-
4
Sit Up
3
25 reps
-
5
Plank
3
1 mins
-
6
Russian Twist
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
15 mins
-
4
Sit Up
3
26 reps
-
5
Plank
3
1 mins
-
6
Russian Twist
3
41 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
15 mins
-
4
Sit Up
3
26 reps
-
5
Plank
3
1 mins
-
6
Russian Twist
3
41 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
15 mins
-
4
Sit Up
3
26 reps
-
5
Plank
3
1 mins
-
6
Russian Twist
3
41 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Push Up
1
-
3
Sit Up
1
-
4
Run
1
-
5
100m Sprint
3
-
6
Forward Jump
3
10 reps
-
7
Lateral Jump
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Push Up
1
-
3
Sit Up
1
-
4
Run
1
-
5
100m Sprint
3
-
6
Forward Jump
3
11 reps
-
7
Lateral Jump
3
11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Push Up
1
-
3
Sit Up
1
-
4
Run
1
-
5
100m Sprint
3
-
6
Forward Jump
3
11 reps
-
7
Lateral Jump
3
11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Push Up
1
-
3
Sit Up
1
-
4
Run
1
-
5
100m Sprint
3
-
6
Forward Jump
3
11 reps
-
7
Lateral Jump
3
11 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
4
12 reps
-
3
Hip Thrust (Dumbbell)
4
12 reps
-
4
Battle Ropes
4
30 secs
-
5
Plank To Push-up
2
10 reps
-
6
Sit Up
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
16 reps
-
2
Burpee
4
13 reps
-
3
Hip Thrust (Dumbbell)
4
13 reps
-
4
Battle Ropes
4
30 secs
-
5
Plank To Push-up
2
11 reps
-
6
Sit Up
2
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
16 reps
-
2
Burpee
4
13 reps
-
3
Hip Thrust (Dumbbell)
4
13 reps
-
4
Battle Ropes
4
30 secs
-
5
Plank To Push-up
2
11 reps
-
6
Sit Up
2
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
16 reps
-
2
Burpee
4
13 reps
-
3
Hip Thrust (Dumbbell)
4
13 reps
-
4
Battle Ropes
4
30 secs
-
5
Plank To Push-up
2
11 reps
-
6
Sit Up
2
16 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Punching Bag
1
45 mins
-
3
Med Ball Slam
3
15 reps
-
4
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Punching Bag
1
45 mins
-
3
Med Ball Slam
3
16 reps
-
4
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Punching Bag
1
45 mins
-
3
Med Ball Slam
3
16 reps
-
4
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Punching Bag
1
45 mins
-
3
Med Ball Slam
3
16 reps
-
4
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Deadlift (Barbell)
4 Sets
8 Reps
-
3
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
4
Bench Press (Dumbbell)
4 Sets
10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
6
Hanging Leg Raise
4 Sets
15 Reps
-
7
Plank
2 Sets
1 mins
-
8
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
Day 2
1
Stretching
1 Set
5 mins
-
2
Jog
1 Set
5 mins
-
3
400m Sprint
6 Sets
-
4
200m Sprint
5 Sets
-
5
Modified Jumping Jack
3 Sets
12 Reps
-
6
Box Jump
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
10 Reps
-
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
5
Plank with Shoulder Taps
2 Sets
20 Reps
-
6
Hanging Knee Raise
2 Sets
15 Reps
-
7
Bicycle Crunch
2 Sets
30 Reps
-
Day 4
1
Stretching
1 Set
5 mins
-
2
Light Jog
1 Set
5 mins
-
3
Run
1 Set
15 mins
-
4
Sit Up
3 Sets
25 Reps
-
5
Plank
3 Sets
1 mins
-
6
Russian Twist
3 Sets
40 Reps
-
Day 5
1
Stretching
1 Set
5 mins
-
2
Push Up
1 Set
-
3
Sit Up
1 Set
-
4
Run
1 Set
-
5
100m Sprint
3 Sets
-
6
Forward Jump
3 Sets
10 Reps
-
7
Lateral Jump
3 Sets
10 Reps
-
Day 6
1
Kettlebell Swing
4 Sets
15 Reps
-
2
Burpee
4 Sets
12 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
12 Reps
-
4
Battle Ropes
4 Sets
30 secs
-
5
Plank To Push-up
2 Sets
10 Reps
-
6
Sit Up
2 Sets
15 Reps
-
Day 7
1
Stretching
1 Set
-
2
Punching Bag
1 Set
45 mins
-
3
Med Ball Slam
3 Sets
15 Reps
-
4
Plank
3 Sets
1 mins
-