logo
BoostcampPNG

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!
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
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
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
-