Navy OCS preparedness (Gym) Workouts and runs
7-day full-body HIIT workout plan that includes gym-based exercises to help you prepare for Navy OCS, improve your 1.5-mile run time to 8 minutes, and incorpora
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 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 min |
| 8 | Russian Twist (Dumbbell) | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Jog | 1 | 5 min |
| 3 | 400m Sprint | 6 | 0 min |
| 4 | 200m Sprint | 5 | 0 min |
| 5 | Modified Jumping Jack | 3 | 12 reps |
| 6 | Box Jump | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Light Jog | 1 | 5 min |
| 3 | Run | 1 | 15 min |
| 4 | Sit Up | 3 | 25 reps |
| 5 | Plank | 3 | 1 min |
| 6 | Russian Twist | 3 | 40 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 5 min |
| 2 | Push Up | 1 | 0 reps |
| 3 | Sit Up | 1 | 0 reps |
| 4 | Run | 1 | 0 min |
| 5 | 100m Sprint | 3 | 0 min |
| 6 | Forward Jump | 3 | 10 reps |
| 7 | Lateral Jump | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Swing | 4 | 15 reps |
| 2 | Burpee | 4 | 12 reps |
| 3 | Hip Thrust (Dumbbell) | 4 | 12 reps |
| 4 | Battle Ropes | 4 | 30 sec |
| 5 | Plank To Push-up | 2 | 10 reps |
| 6 | Sit Up | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 0 min |
| 2 | Punching Bag | 1 | 45 min |
| 3 | Med Ball Slam | 3 | 15 reps |
| 4 | Plank | 3 | 1 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Navy OCS preparedness (Gym) Workouts and runs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full 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 60 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.
Navy OCS preparedness (Gym) Workouts and runs 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Navy OCS preparedness (Gym) Workouts and runs 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.
Get started
