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Army Special Forces Prep

by Gavin Wallace

Program Description

Prepare yourself for an intense 4-week journey with the Army Special Forces Prep program! Designed for intermediate lifters, this comprehensive plan features 24 workouts focused on building athleticism through a mix of cardio, strength, and endurance training. Each session lasts around 60 minutes and utilizes a full gym, ensuring you have the tools you need to push your limits. Get ready to enhance your physical capabilities and prepare for the challenges ahead!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2026 12:02
  • Last Edited
    Mar 13, 2026 12:34
Muscle Engagement
Front
Back
MuscleSet
Abs
14.6%
Triceps
10.7%
Front Delts
10.7%
Other
9.8%
Quadriceps
9.8%
Glutes
9.3%
Chest
7.8%
Upper Back
6.3%
Hamstrings
6.3%
Adductors
3.4%
Cardio
2.9%
Middle Delts
2.9%
Lats
2.9%
Biceps
1.5%
Forearms
1%
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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
Run
1
90 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
20 mins
-
2
Cycling
1
20 mins
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
20 mins
-
2
Cycling
1
20 mins
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 mins
-
2
Walking Lunge (Dumbbell)
1
20 reps
-
3
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
20 mins
-
2
Cycling
1
20 mins
-
3
400m Sprint
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
20 mins
-
2
Walking Lunge (Dumbbell)
1
20 reps
-
3
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
20 mins
-
2
Cycling
1
20 mins
-
3
400m Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
13 mins
-
2
Plank
1
2 mins
-
3
Push Up
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Push Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
13 mins
-
2
Plank
1
2 mins
-
3
Push Up
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Push Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13 mins
RPE 10
2
Sit Up
3
20 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13 mins
RPE 10
2
Sit Up
3
20 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
180 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
180 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
180 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
180 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Run
1 Set
90 mins
@6
Day 2
1
2km Row
1 Set
20 mins
-
2
Cycling
1 Set
20 mins
-
3
Treadmill
1 Set
20 mins
-
Day 3
1
Farmer's Walk (Weighted)
1 Set
20 mins
-
2
Walking Lunge (Dumbbell)
1 Set
20 Reps
-
3
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
-
Day 4
1
Sprint
1 Set
13 mins
-
2
Plank
1 Set
2 mins
-
3
Push Up
5 Sets
20 Reps
-
Day 5
1
Swim
1 Set
60 mins
-
Day 6
1
Walk
1 Set
180 mins
-