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Paratrooper Training

by elias v

Program Description

preparatory gym training program for the Finnish Defence Forces paratrooper/special forces entrance exams

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 06:24
  • Last Edited
    Nov 09, 2025 06:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Lats
12.1%
Triceps
10.5%
Glutes
10.3%
Abs
10.1%
Upper Back
9.7%
Chest
8.1%
Hamstrings
6.7%
Front Delts
6.3%
Biceps
4.9%
Lower Back
4%
Middle Delts
4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
6
AMRAP
RPE 10
2
Dip (Bodyweight)
5
8-12 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
5
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Hack Squat
5
5 reps
RPE 10
4
Pull-Up (Band)
6
AMRAP
RPE 10
5
Reverse Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Band)
6 Sets
AMRAP
@10
2
Dip (Bodyweight)
5 Sets
8-12 Reps
@10
3
Deadlift (Barbell)
5 Sets
5 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
5
Decline Crunch (Weighted)
4 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@10
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@10
3
Hack Squat
5 Sets
5 Reps
@10
4
Pull-Up (Band)
6 Sets
AMRAP
@10
5
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10