logo
BoostcampPNG

Military prep program

by
41 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 20, 2025 02:39

Summary

Prepare to push your limits with the Military Prep Program! Over the course of 4 weeks, you'll train 5 days a week, focusing on strength and hypertrophy to build the resilience and power needed for military readiness. This program includes a variety of compound movements like squats, deadlifts, and bench presses, ensuring you develop functional strength while maximizing muscle growth. With a full gym setup, you’ll engage in high-intensity workouts designed to challenge you to your max—because every rep counts. Get ready to transform your body and mindset!
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
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
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
-