https://www.exercise.com/workout-plans/marine-workout-plan
Marine Workout Plan
Start Plan (PRO)
Become a PRO Member

Marine Workout Plan

4 Weeks / 6 Days per Week / Intermediate

0 ratings
Marine Workout Plan
Start Plan (PRO)
Become a PRO Member

Marine Workout Plan

4 Weeks / 6 Days per Week / Intermediate

0 ratings

Marine Workout Plan

4 Weeks / 6 Days per Week / Intermediate

0 ratings

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Marine Chest Workout

Notes for Week 1, Day 1

The weeks in the Marine Workout Plan will help you gain strength and mass. The reps start with 6 and end with 12 to allow for your body to combine both strength and endurance. If you complete these Marine workouts like planned, you will be on your way to becoming fit like a Marine.

Marine Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Marine Workout Routine.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Chest / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Chest / Intermediate
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass. Follow the Plan for 30 DaysTo get the most out of this Marine Corps workout,... more

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass.

Follow the Plan for 30 Days

To get the most out of this Marine Corps workout, follow through for 30 days and 6 days per week. Think of it as your own 30-day military boot camp workout.

This workout is also ideal in a gym setting since it requires several pieces of equipment, including a flat bench, leg press machine, hamstring curl machine, and a lat pulldown machine.

6 Individual Workouts

This is an effective and intense Marine Corps workout that includes 6 individual workouts focusing on the chest, biceps, legs, triceps, back and shoulders.

Each of these 6 main workouts consists of 4 rotations, or workout sessions.

Build Endurance

Although primarily designed to build strength, get ripped, and gain muscle mass, the marine workout routine is also designed to build endurance by increasing the reps for each exercise for each subsequent week.

Start with 6 reps in the first week, increase the reps for each week, and end with 12 reps in the fourth and final week. For an effective marine workout, go through each exercise within each rotation in the fastest time possible. Push yourself to the max!

Select the Right Weight

During your 30-day marine workout, be sure to use the right amount of weight in each exercise in order to isolate each target muscle safely. Also, due to the intense nature of each workout routine, remember to stretch for 5-10 minutes after each workout session. 

It's no wonder that marine workout routines are sought after by weight-training enthusiasts. Apart from building strong ripped muscles, a good marine workout will also build endurance, which is a key component for a solid weight-training foundation.

Marine Biceps Workout

Notes for Week 1, Day 2

The weeks in the Marine Workout Plan will help you gain strength and mass. The reps start with 6 and end with 12 to allow for your body to combine both strength and endurance. If you complete these Marine workouts like planned, you will be on your way to becoming fit like a Marine.

Marine Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Marine Workout Routine

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Biceps / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Biceps / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Biceps / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass. Follow the Plan for 30 DaysTo get the most out of this Marine Corps workout,... more

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass.

Follow the Plan for 30 Days

To get the most out of this Marine Corps workout, follow through for 30 days and 6 days per week. Think of it as your own 30-day military boot camp workout.

This workout is also ideal in a gym setting since it requires several pieces of equipment, including a flat bench, leg press machine, hamstring curl machine, and a lat pulldown machine.

6 Individual Workouts

This is an effective and intense Marine Corps workout that includes 6 individual workouts focusing on the chest, biceps, legs, triceps, back and shoulders.

Each of these 6 main workouts consists of 4 rotations, or workout sessions.

Build Endurance

Although primarily designed to build strength, get ripped, and gain muscle mass, the marine workout routine is also designed to build endurance by increasing the reps for each exercise for each subsequent week.

Start with 6 reps in the first week, increase the reps for each week, and end with 12 reps in the fourth and final week. For an effective marine workout, go through each exercise within each rotation in the fastest time possible. Push yourself to the max!

Select the Right Weight

During your 30-day marine workout, be sure to use the right amount of weight in each exercise in order to isolate each target muscle safely. Also, due to the intense nature of each workout routine, remember to stretch for 5-10 minutes after each workout session. 

It's no wonder that marine workout routines are sought after by weight-training enthusiasts. Apart from building strong ripped muscles, a good marine workout will also build endurance, which is a key component for a solid weight-training foundation.

Marine Legs Workout

Notes for Week 1, Day 3

The weeks in the Marine Workout Plan will help you gain strength and mass. The reps start with 6 and end with 12 to allow for your body to combine both strength and endurance. If you complete these Marine workouts like planned, you will be on your way to becoming fit like a Marine.

Marine Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Marine Workout Routine

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Quads / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass. Follow the Plan for 30 DaysTo get the most out of this Marine Corps workout,... more

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass.

Follow the Plan for 30 Days

To get the most out of this Marine Corps workout, follow through for 30 days and 6 days per week. Think of it as your own 30-day military boot camp workout.

This workout is also ideal in a gym setting since it requires several pieces of equipment, including a flat bench, leg press machine, hamstring curl machine, and a lat pulldown machine.

6 Individual Workouts

This is an effective and intense Marine Corps workout that includes 6 individual workouts focusing on the chest, biceps, legs, triceps, back and shoulders.

Each of these 6 main workouts consists of 4 rotations, or workout sessions.

Build Endurance

Although primarily designed to build strength, get ripped, and gain muscle mass, the marine workout routine is also designed to build endurance by increasing the reps for each exercise for each subsequent week.

Start with 6 reps in the first week, increase the reps for each week, and end with 12 reps in the fourth and final week. For an effective marine workout, go through each exercise within each rotation in the fastest time possible. Push yourself to the max!

Select the Right Weight

During your 30-day marine workout, be sure to use the right amount of weight in each exercise in order to isolate each target muscle safely. Also, due to the intense nature of each workout routine, remember to stretch for 5-10 minutes after each workout session. 

It's no wonder that marine workout routines are sought after by weight-training enthusiasts. Apart from building strong ripped muscles, a good marine workout will also build endurance, which is a key component for a solid weight-training foundation.

Marine Triceps Workout

Notes for Week 1, Day 4

The weeks in the Marine Workout Plan will help you gain strength and mass. The reps start with 6 and end with 12 to allow for your body to combine both strength and endurance. If you complete these Marine workouts like planned, you will be on your way to becoming fit like a Marine.

Marine Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Marine Workout Routine

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Triceps / Beginner
--
Triceps / Beginner
--
Triceps / Intermediate
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass. Follow the Plan for 30 DaysTo get the most out of this Marine Corps workout,... more

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass.

Follow the Plan for 30 Days

To get the most out of this Marine Corps workout, follow through for 30 days and 6 days per week. Think of it as your own 30-day military boot camp workout.

This workout is also ideal in a gym setting since it requires several pieces of equipment, including a flat bench, leg press machine, hamstring curl machine, and a lat pulldown machine.

6 Individual Workouts

This is an effective and intense Marine Corps workout that includes 6 individual workouts focusing on the chest, biceps, legs, triceps, back and shoulders.

Each of these 6 main workouts consists of 4 rotations, or workout sessions.

Build Endurance

Although primarily designed to build strength, get ripped, and gain muscle mass, the marine workout routine is also designed to build endurance by increasing the reps for each exercise for each subsequent week.

Start with 6 reps in the first week, increase the reps for each week, and end with 12 reps in the fourth and final week. For an effective marine workout, go through each exercise within each rotation in the fastest time possible. Push yourself to the max!

Select the Right Weight

During your 30-day marine workout, be sure to use the right amount of weight in each exercise in order to isolate each target muscle safely. Also, due to the intense nature of each workout routine, remember to stretch for 5-10 minutes after each workout session. 

It's no wonder that marine workout routines are sought after by weight-training enthusiasts. Apart from building strong ripped muscles, a good marine workout will also build endurance, which is a key component for a solid weight-training foundation.

Marine Back Workout

Notes for Week 1, Day 5

The weeks in the Marine Workout Plan will help you gain strength and mass. The reps start with 6 and end with 12 to allow for your body to combine both strength and endurance. If you complete these Marine workouts like planned, you will be on your way to becoming fit like a Marine.

Marine Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Marine Workout Routine

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
--
Lats / Intermediate
--
Middle Back / Intermediate
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass. Follow the Plan for 30 DaysTo get the most out of this Marine Corps workout,... more

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass.

Follow the Plan for 30 Days

To get the most out of this Marine Corps workout, follow through for 30 days and 6 days per week. Think of it as your own 30-day military boot camp workout.

This workout is also ideal in a gym setting since it requires several pieces of equipment, including a flat bench, leg press machine, hamstring curl machine, and a lat pulldown machine.

6 Individual Workouts

This is an effective and intense Marine Corps workout that includes 6 individual workouts focusing on the chest, biceps, legs, triceps, back and shoulders.

Each of these 6 main workouts consists of 4 rotations, or workout sessions.

Build Endurance

Although primarily designed to build strength, get ripped, and gain muscle mass, the marine workout routine is also designed to build endurance by increasing the reps for each exercise for each subsequent week.

Start with 6 reps in the first week, increase the reps for each week, and end with 12 reps in the fourth and final week. For an effective marine workout, go through each exercise within each rotation in the fastest time possible. Push yourself to the max!

Select the Right Weight

During your 30-day marine workout, be sure to use the right amount of weight in each exercise in order to isolate each target muscle safely. Also, due to the intense nature of each workout routine, remember to stretch for 5-10 minutes after each workout session. 

It's no wonder that marine workout routines are sought after by weight-training enthusiasts. Apart from building strong ripped muscles, a good marine workout will also build endurance, which is a key component for a solid weight-training foundation.

Marine Shoulders Workout

Notes for Week 1, Day 6

The weeks in the Marine Workout Plan will help you gain strength and mass. The reps start with 6 and end with 12 to allow for your body to combine both strength and endurance. If you complete these Marine workouts like planned, you will be on your way to becoming fit like a Marine.

Marine Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Marine Workout Routine

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
--
Shoulders / Beginner
--
Shoulders / Beginner
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass. Follow the Plan for 30 DaysTo get the most out of this Marine Corps workout,... more

Are you ready for an intense weight training workout that can turn you into a total-body strength and endurance power machine? Here's a Marine workout plan to build strength, get you ripped, and gain serious muscle mass.

Follow the Plan for 30 Days

To get the most out of this Marine Corps workout, follow through for 30 days and 6 days per week. Think of it as your own 30-day military boot camp workout.

This workout is also ideal in a gym setting since it requires several pieces of equipment, including a flat bench, leg press machine, hamstring curl machine, and a lat pulldown machine.

6 Individual Workouts

This is an effective and intense Marine Corps workout that includes 6 individual workouts focusing on the chest, biceps, legs, triceps, back and shoulders.

Each of these 6 main workouts consists of 4 rotations, or workout sessions.

Build Endurance

Although primarily designed to build strength, get ripped, and gain muscle mass, the marine workout routine is also designed to build endurance by increasing the reps for each exercise for each subsequent week.

Start with 6 reps in the first week, increase the reps for each week, and end with 12 reps in the fourth and final week. For an effective marine workout, go through each exercise within each rotation in the fastest time possible. Push yourself to the max!

Select the Right Weight

During your 30-day marine workout, be sure to use the right amount of weight in each exercise in order to isolate each target muscle safely. Also, due to the intense nature of each workout routine, remember to stretch for 5-10 minutes after each workout session. 

It's no wonder that marine workout routines are sought after by weight-training enthusiasts. Apart from building strong ripped muscles, a good marine workout will also build endurance, which is a key component for a solid weight-training foundation.

512 people started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Squat Rack
  • Fitness Ball
  • Pec Deck
Show All

Resources

No Reviews yet.

Marine Workout Plan
Start Plan (PRO)
Become a PRO Member

512 people started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Squat Rack
  • Fitness Ball
  • Pec Deck
Show All

Resources