Coast Guard Workout Plan

4 Weeks / 6 Days per Week / Expert

0 ratings

Workout Summary

Coast guard members must be in extreme physical shape and that kind of conditioning takes a special kind of training. The coast guard workout routine is a unique program that involves both morning and evening workouts. This program is similar to what people experience in coast guard basic trainin... more

Coast guard members must be in extreme physical shape and that kind of conditioning takes a special kind of training. The coast guard workout routine is a unique program that involves both morning and evening workouts. This program is similar to what people experience in coast guard basic training. The goals of the coast guard training program are increased strength, improved aerobic endurance and getting ripped.

Coast Guard Cardio and Legs AM (1) Workout

The coast guard training program has morning and evening workouts for three workout days, which equals a total of six workouts. The day 1 AM workout includes cardio exercises for endurance and strength training exercises that target the legs to improve lower body strength.

The workout includes five minutes of stationary cycling to warm up, followed by four sets of 50 reps of two leg exercises and an ab exercise. The higher reps are best for increasing muscular endurance. The workout finishes with 10 sets of 10 jumping jacks and push-ups. The push-ups improve upper body strength too.

Coast Guard Weights PM (2) Workout

Trainees perform the coast guard weights workout on the same evening as the they do the cardio and legs morning workout. This workout targets the back, arms, chest, shoulders, and abs.

Exercisers do three sets of 12 to 15 reps for the five upper body workouts and three sets of 50 crunches. A rep range of 12 to 15 improves muscles tone.

Coast Guard AM (2) Workout

The second morning coast guard workout is short. It includes only reverse crunches, running on a treadmill, push-ups, and crunches. This workout is mainly for working the abs, chest and arms.

Exercisers do five minutes of running and five sets of the other exercises. The repetition range is 15 to 20, which is ideal for endurance and core work.

Coast Guard Weights PM (2) Workout

The evening workout for day 2 is an upper body strength training routine. It is a longer workout so it complements the morning workout well. The routine includes free weight and machine exercises for the chest, back, biceps, triceps, and abs.

The routine begins with one challenging set of three bodyweight exercises, including 80 push-ups, 125 sit-ups and 20 pull-ups. The workout then progresses to two sets of 10 to 15 of five free weight exercises. The last exercise is a wide-grip lat pulldown done in two sets of 10 reps.

Coast Guard Cardio AM (3) Workout

The third day emphasizes aerobic exercises and high reps to improve endurance. The morning workout is a short five exercise routine. It begins with one set of four core exercises done in 25 to 50 reps. The AM workout ends with 30 minutes of treadmill running for aerobic conditioning.

Coast Guard Circuit PM (3) Workout

The last cardio guard workout is a circuit routine. Exercisers do circuit training for toning and aerobic conditioning. Circuit training involves back to back exercises with no rest to elevate the trainee's heart rate.

The routine works the shoulders, arms, chest, and core. The core exercises are performed in two to three sets of 30 to 100 reps. Exercisers also do three sets of 10 to 25 reps of strength training exercises for the upper body, including bench presses, push-ups, overhead rope tricep extensions, and dumbbell military presses.

Overall, these six routines will result in stronger legs and upper body for a wide range of activities required by the coast guard. It also leads to improved endurance that helps people swim and run better. The heavy emphasis on core exercises leads to better balance and a six pack.

Coast Guard Workout Plan

4 Weeks / 6 Days per Week / Expert

0 ratings
Coast Guard Workout Plan

Coast Guard Workout Plan

4 Weeks / 6 Days per Week / Expert

0 ratings

Workout Summary

Coast guard members must be in extreme physical shape and that kind of conditioning takes a special kind of training. The coast guard workout routine is a unique program that involves both morning and evening workouts. This program is similar to what people experience in coast guard basic trainin... more

Coast guard members must be in extreme physical shape and that kind of conditioning takes a special kind of training. The coast guard workout routine is a unique program that involves both morning and evening workouts. This program is similar to what people experience in coast guard basic training. The goals of the coast guard training program are increased strength, improved aerobic endurance and getting ripped.

Coast Guard Cardio and Legs AM (1) Workout

The coast guard training program has morning and evening workouts for three workout days, which equals a total of six workouts. The day 1 AM workout includes cardio exercises for endurance and strength training exercises that target the legs to improve lower body strength.

The workout includes five minutes of stationary cycling to warm up, followed by four sets of 50 reps of two leg exercises and an ab exercise. The higher reps are best for increasing muscular endurance. The workout finishes with 10 sets of 10 jumping jacks and push-ups. The push-ups improve upper body strength too.

Coast Guard Weights PM (2) Workout

Trainees perform the coast guard weights workout on the same evening as the they do the cardio and legs morning workout. This workout targets the back, arms, chest, shoulders, and abs.

Exercisers do three sets of 12 to 15 reps for the five upper body workouts and three sets of 50 crunches. A rep range of 12 to 15 improves muscles tone.

Coast Guard AM (2) Workout

The second morning coast guard workout is short. It includes only reverse crunches, running on a treadmill, push-ups, and crunches. This workout is mainly for working the abs, chest and arms.

Exercisers do five minutes of running and five sets of the other exercises. The repetition range is 15 to 20, which is ideal for endurance and core work.

Coast Guard Weights PM (2) Workout

The evening workout for day 2 is an upper body strength training routine. It is a longer workout so it complements the morning workout well. The routine includes free weight and machine exercises for the chest, back, biceps, triceps, and abs.

The routine begins with one challenging set of three bodyweight exercises, including 80 push-ups, 125 sit-ups and 20 pull-ups. The workout then progresses to two sets of 10 to 15 of five free weight exercises. The last exercise is a wide-grip lat pulldown done in two sets of 10 reps.

Coast Guard Cardio AM (3) Workout

The third day emphasizes aerobic exercises and high reps to improve endurance. The morning workout is a short five exercise routine. It begins with one set of four core exercises done in 25 to 50 reps. The AM workout ends with 30 minutes of treadmill running for aerobic conditioning.

Coast Guard Circuit PM (3) Workout

The last cardio guard workout is a circuit routine. Exercisers do circuit training for toning and aerobic conditioning. Circuit training involves back to back exercises with no rest to elevate the trainee's heart rate.

The routine works the shoulders, arms, chest, and core. The core exercises are performed in two to three sets of 30 to 100 reps. Exercisers also do three sets of 10 to 25 reps of strength training exercises for the upper body, including bench presses, push-ups, overhead rope tricep extensions, and dumbbell military presses.

Overall, these six routines will result in stronger legs and upper body for a wide range of activities required by the coast guard. It also leads to improved endurance that helps people swim and run better. The heavy emphasis on core exercises leads to better balance and a six pack.

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Treadmill
  • Cable Machine
  • Barbell
  • Flat Bench
  • Lat Pulldown Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
4 sets, 50 reps
4 -- --:--:-- 50 -- --:--
Default
Quads / Beginner
4 sets, 50 reps
4 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
4 sets, 50 reps, 01:00 rest
4 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
10 sets, 10 reps, 00:30 rest
10 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

* Bodyweight squat and crunches are listed as max repetitions in 1 minutes time.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 02:00 rest
3 -- --:--:-- 50 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pull ups are max repetitions but 15 is a good goal to aim for.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
5 sets, 15 reps
5 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
5 sets, 20 reps, 02:00 rest
5 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 80 reps, 02:00 rest
1 -- --:--:-- 80 -- 02:00
Default
Abs / Beginner
1 sets, 125 reps, 02:00 rest
1 -- --:--:-- 125 -- 02:00
Default
Lats / Intermediate
1 sets, 20 reps, 02:00 rest
1 -- --:--:-- 20 -- 02:00
Default
Biceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Shoulders / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Biceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Triceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Chest / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Lats / Beginner
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the push ups and sit ups you are going to do as many reps as you can in two minutes.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Obliques / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Triceps / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Shoulders / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
2 sets, 100 reps
2 -- --:--:-- 100 -- --:--
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
2 sets, 50 reps, 02:00 rest
2 -- --:--:-- 50 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
4 sets, 50 reps
4 -- --:--:-- 50 -- --:--
Default
Quads / Beginner
4 sets, 50 reps
4 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
4 sets, 50 reps, 01:00 rest
4 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
10 sets, 10 reps, 00:30 rest
10 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

* Bodyweight squat and crunches are listed as max repetitions in 1 minutes time.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 02:00 rest
3 -- --:--:-- 50 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pull ups are max repetitions but 15 is a good goal to aim for.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
5 sets, 15 reps
5 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
5 sets, 20 reps, 02:00 rest
5 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 80 reps, 02:00 rest
1 -- --:--:-- 80 -- 02:00
Default
Abs / Beginner
1 sets, 125 reps, 02:00 rest
1 -- --:--:-- 125 -- 02:00
Default
Lats / Intermediate
1 sets, 20 reps, 02:00 rest
1 -- --:--:-- 20 -- 02:00
Default
Biceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Shoulders / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Biceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Triceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Chest / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Lats / Beginner
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the push ups and sit ups you are going to do as many reps as you can in two minutes.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Obliques / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Triceps / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Shoulders / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
2 sets, 100 reps
2 -- --:--:-- 100 -- --:--
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
2 sets, 50 reps, 02:00 rest
2 -- --:--:-- 50 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
4 sets, 50 reps
4 -- --:--:-- 50 -- --:--
Default
Quads / Beginner
4 sets, 50 reps
4 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
4 sets, 50 reps, 01:00 rest
4 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
10 sets, 10 reps, 00:30 rest
10 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

* Bodyweight squat and crunches are listed as max repetitions in 1 minutes time.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 02:00 rest
3 -- --:--:-- 50 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pull ups are max repetitions but 15 is a good goal to aim for.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
5 sets, 15 reps
5 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
5 sets, 20 reps, 02:00 rest
5 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 80 reps, 02:00 rest
1 -- --:--:-- 80 -- 02:00
Default
Abs / Beginner
1 sets, 125 reps, 02:00 rest
1 -- --:--:-- 125 -- 02:00
Default
Lats / Intermediate
1 sets, 20 reps, 02:00 rest
1 -- --:--:-- 20 -- 02:00
Default
Biceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Shoulders / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Biceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Triceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Chest / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Lats / Beginner
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the push ups and sit ups you are going to do as many reps as you can in two minutes.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Obliques / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Triceps / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Shoulders / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
2 sets, 100 reps
2 -- --:--:-- 100 -- --:--
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
2 sets, 50 reps, 02:00 rest
2 -- --:--:-- 50 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
4 sets, 50 reps
4 -- --:--:-- 50 -- --:--
Default
Quads / Beginner
4 sets, 50 reps
4 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
4 sets, 50 reps, 01:00 rest
4 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
10 sets, 10 reps, 00:30 rest
10 -- --:--:-- 10 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

* Bodyweight squat and crunches are listed as max repetitions in 1 minutes time.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 02:00 rest
3 -- --:--:-- 50 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Pull ups are max repetitions but 15 is a good goal to aim for.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Chest / Beginner
5 sets, 15 reps
5 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
5 sets, 20 reps, 02:00 rest
5 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 80 reps, 02:00 rest
1 -- --:--:-- 80 -- 02:00
Default
Abs / Beginner
1 sets, 125 reps, 02:00 rest
1 -- --:--:-- 125 -- 02:00
Default
Lats / Intermediate
1 sets, 20 reps, 02:00 rest
1 -- --:--:-- 20 -- 02:00
Default
Biceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Shoulders / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Biceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Triceps / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Chest / Beginner
2 sets, 10,15 reps
2 -- --:--:-- 10,15 -- --:--
Default
Lats / Beginner
2 sets, 10 reps, 02:00 rest
2 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the push ups and sit ups you are going to do as many reps as you can in two minutes.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Obliques / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Triceps / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Shoulders / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
2 sets, 100 reps
2 -- --:--:-- 100 -- --:--
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
2 sets, 50 reps, 02:00 rest
2 -- --:--:-- 50 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Forearms secondary Traps secondary Outer thighs secondary Quads primary Abs primary Triceps primary Chest primary Lats primary Biceps primary Shoulders primary Obliques primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Treadmill
  • Cable Machine
  • Barbell
  • Flat Bench
  • Lat Pulldown Machine
Show All

36 people started this plan

No Reviews yet.

Coast Guard Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Treadmill
  • Cable Machine
  • Barbell
  • Flat Bench
  • Lat Pulldown Machine
Show All

36 people started this plan