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Military Beginner Functional Strength

by Louie Rocchetti

Program Description

Systematic Strength Progression: Utilize a discipline 5% weekly load increase that forces muscle adaptation without exceeding the body's ability to recover. For those with minimal time for working out. On your off days it is recommended that you do some kind of cardio like walking or light running a mile to three miles. Sustainable Power Output: To bridge the gap between high-volume hypertrophy and peak strength, creating a body that is as resilient and recovered as it is powerful. This program is designed to build functional strength for those needing to improve performance. It reduces the complication of doing several exercises for each day. Program is for M/W/R with Friday as a rest day before rucking on Saturday. Try to get to the 15 min or less standard for the military rucking requirements. Days 1, 2, and 3 are designed to help build strength and stamina for the ruck. If you are not able to get to the rucking standard, redo the program again with your new strength 1RM. You will definitely see an improvement. Once you are able to hit 15min or less per mile rucking, move to 5 miles for 15min average per mile. Continue this progression working all the way up to 12 miles.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2026 07:29
  • Last Edited
    Feb 22, 2026 04:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Front Delts
12.8%
Quadriceps
12.8%
Glutes
12.8%
Hamstrings
12.8%
Abs
11.1%
Chest
8.5%
Adductors
4.3%
Middle Delts
4.3%
Lower Back
2.1%
Lats
1.7%
Upper Back
1.7%
Biceps
0.9%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
65% 1RM of Bench Press (Barbell)
75% 1RM of Bench Press (Barbell)
85% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
3
1
1
5 reps
5 reps
65% 1RM of Squat (Barbell)
75% 1RM of Squat (Barbell)
85% 1RM of Squat (Barbell)
3
Pull-Up (Assisted)
2
5 reps
RPE 2-5
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
70% 1RM of Bench Press (Barbell)
80% 1RM of Bench Press (Barbell)
90% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
3
1
1
5 reps
5 reps
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
3
Pull-Up (Assisted)
2
5 reps
RPE 2-5
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
75% 1RM of Bench Press (Barbell)
85% 1RM of Bench Press (Barbell)
95% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
3
1
1
5 reps
3 reps
75% 1RM of Squat (Barbell)
85% 1RM of Squat (Barbell)
95% 1RM of Squat (Barbell)
3
Pull-Up (Assisted)
2
6 reps
RPE 3-6
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
65% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
4
1
6 reps
65% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
3
Pull-Up (Assisted)
2
5 reps
RPE 2-5
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
80% 1RM of Bench Press (Barbell)
90% 1RM of Bench Press (Barbell)
100% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
3
1
1
5 reps
5 reps
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
100% 1RM of Squat (Barbell)
3
Pull-Up (Assisted)
2
6 reps
RPE 3-6
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
5 reps
65% 1RM of Deadlift (Barbell)
75% 1RM of Deadlift (Barbell)
85% 1RM of Deadlift (Barbell)
2
Overhead Press (Barbell)
3
1
1
5 reps
5 reps
65% 1RM of Overhead Press (Barbell)
75% 1RM of Overhead Press (Barbell)
85% 1RM of Overhead Press (Barbell)
3
Plank
3
1 mins
RPE 5
4
Tricep Extension (Dumbbell)
2
5 reps
65% 1RM of Tricep Extension (Barbell)
* 1RM of Deadlift (Barbell), Overhead Press (Barbell), Tricep Extension (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
3 reps
3 reps
70% 1RM of Deadlift (Barbell)
80% 1RM of Deadlift (Barbell)
90% 1RM of Deadlift (Barbell)
2
Overhead Press (Barbell)
3
1
1
3 reps
3 reps
65% 1RM of Overhead Press (Barbell)
75% 1RM of Overhead Press (Barbell)
85% 1RM of Overhead Press (Barbell)
3
Plank
3
1.15 mins
RPE 5
4
Tricep Extension (Dumbbell)
2
5 reps
70% 1RM of Tricep Extension (Dumbbell)
* 1RM of Deadlift (Barbell), Overhead Press (Barbell), Tricep Extension (Dumbbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
3 reps
75% 1RM of Deadlift (Barbell)
85% 1RM of Deadlift (Barbell)
95% 1RM of Deadlift (Barbell)
2
Overhead Press (Barbell)
3
1
1
5 reps
3 reps
75% 1RM of Overhead Press (Barbell)
85% 1RM of Overhead Press (Barbell)
95% 1RM of Overhead Press (Barbell)
3
Plank
3
1.3 mins
RPE 5
4
Tricep Extension (Barbell)
2
5 reps
75% 1RM of Tricep Extension (Dumbbell)
* 1RM of Deadlift (Barbell), Overhead Press (Barbell), Tricep Extension (Dumbbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
6 reps
65% 1RM of Deadlift (Barbell)
65% 1RM of Deadlift (Barbell)
2
Overhead Press (Barbell)
4
1
6 reps
65% 1RM of Overhead Press (Barbell)
65% 1RM of Overhead Press (Barbell)
3
Plank
3
1.4 mins
RPE 5
4
Tricep Extension (Dumbbell)
2
6 reps
65% 1RM of Tricep Extension (Dumbbell)
* 1RM of Deadlift (Barbell), Overhead Press (Barbell), Tricep Extension (Dumbbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
5 reps
80% 1RM of Deadlift (Barbell)
90% 1RM of Deadlift (Barbell)
100% 1RM of Deadlift (Barbell)
2
Overhead Press (Barbell)
3
1
1
5 reps
5 reps
80% 1RM of Overhead Press (Barbell)
90% 1RM of Overhead Press (Barbell)
100% 1RM of Overhead Press (Barbell)
3
Plank
3
1.45 mins
RPE 5
4
Tricep Extension (Dumbbell)
2
5 reps
80% 1RM of Tricep Extension (Dumbbell)
* 1RM of Deadlift (Barbell), Overhead Press (Barbell), Tricep Extension (Dumbbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
65% 1RM of Bench Press (Barbell)
75% 1RM of Bench Press (Barbell)
85% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
3
1
1
5 reps
5 reps
65% 1RM of Squat (Barbell)
75% 1RM of Squat (Barbell)
85% 1RM of Squat (Barbell)
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
3 reps
3 reps
70% 1RM of Bench Press (Barbell)
80% 1RM of Bench Press (Barbell)
90% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
3
1
1
3 reps
3 reps
70% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
75% 1RM of Bench Press (Barbell)
85% 1RM of Bench Press (Barbell)
95% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
3
1
1
5 reps
3 reps
75% 1RM of Squat (Barbell)
85% 1RM of Squat (Barbell)
95% 1RM of Squat (Barbell)
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
65% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
4
1
6 reps
65% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
80% 1RM of Bench Press (Barbell)
90% 1RM of Bench Press (Barbell)
100% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
3
1
1
5 reps
5 reps
80% 1RM of Squat (Barbell)
90% 1RM of Squat (Barbell)
100% 1RM of Squat (Barbell)
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Mile Ruck
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Mile Ruck
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Mile Ruck
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Mile Ruck
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Mile Ruck
1
45 mins
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
65% 1RM of Bench Press (Barbell)
75% 1RM of Bench Press (Barbell)
85% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
65% 1RM of Squat (Barbell)
75% 1RM of Squat (Barbell)
85% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
3
Pull-Up (Assisted)
1 Set
1 Set
5 Reps
5 Reps
@2-5
@2-5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
65% 1RM of Deadlift (Barbell)
75% 1RM of Deadlift (Barbell)
85% 1RM of Deadlift (Barbell)
65% 1RM of Deadlift (Barbell)
65% 1RM of Deadlift (Barbell)
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
65% 1RM of Overhead Press (Barbell)
75% 1RM of Overhead Press (Barbell)
85% 1RM of Overhead Press (Barbell)
65% 1RM of Overhead Press (Barbell)
65% 1RM of Overhead Press (Barbell)
3
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@5
@5
@5
4
Tricep Extension (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
65% 1RM of Tricep Extension (Barbell)
65% 1RM of Tricep Extension (Barbell)
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
65% 1RM of Bench Press (Barbell)
75% 1RM of Bench Press (Barbell)
85% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
65% 1RM of Squat (Barbell)
75% 1RM of Squat (Barbell)
85% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
Day 4
1
3 Mile Ruck
1 Set
45 mins
@6