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Military prep program
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15 athletes joined
Program Description
This program is designed to build mass but with an emphasis on building strength in the glutes and quads in preparation of deployment, it includes 4 days focused on hypertrophy and strength, taking many sets to complete failure for mental exhaustion. In addition to this, an additional 2 cardio sessions(cycling) and 2 reformer Pilates sessions a week will be done, each for their own purpose (cardio, and injury prevention) in addition to all of this, I will also be doing grease the groove of 100 pushups and 50 pull-ups a day
Program Overview
Level
Advanced
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 09, 2024 02:30
Last Edited
Jun 12, 2024 10:34
down_app
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 3
1
Walk
1 Set
30 mins
Day 1
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Walk
1 Set
30 mins
Day 4
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Walk
1 Set
30 mins
Day 4
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 3
1
Walk
1 Set
30 mins
Day 4
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9