Military Workout Plan

4 Weeks / 3 Days per Week / Expert

Military Workout Plan

Military Workout Plan

4 Weeks / 3 Days per Week / Expert

Military Workout Plan

4 Weeks / 3 Days per Week / Expert

  • Day 1
  • Day 2
  • Day 3
Military Upper Body Workout

Notes for Week 1, Day 1

This Military Training Workout is all max repetitions per exercise. You are only going through each exercise once (unless you are really advanced and want to try to go through it twice).

- "1" = Max Reps (when logging your workout input the reps you did)
- Situps : Max reps in 2:00 minutes time
- Bench : 50% of your 1 rep max plus two negatives at the end (on a negative you lower the weight to your chest as slowly as possible and then when it touches your chest your spotter lifts it back up to the top for you.)
- Pushups : Max reps in 1:00 minutes time (if needed finish doing knee pushups)
- Pulldowns : 50% of body-weight max reps

Military Press, Dumbbell Curl, and Triceps Extension use 10-30 lb weights.

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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
1 sets, 1 reps
1 1 --:--
Chest / Intermediate
1 sets, 1 reps
1 1 --:--
Abs / Beginner
1 sets, 1 reps
1 1 --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 -- --:--
--
--
1 sets, 1 reps
1 1 --:--
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The United States military requires a specific fitness level for all men and women who serve. The goal of the military training workout is not related to physical appearance, but rather building up the strength and stamina necessary to survive during war-time. Even when service men and women do n... more

The United States military requires a specific fitness level for all men and women who serve. The goal of the military training workout is not related to physical appearance, but rather building up the strength and stamina necessary to survive during war-time. Even when service men and women do not go to war, the military requires all branches of the military complete military workout routines.

Military fitness combines muscle building exercises with fitness routines that build up stamina. In general, the military workout plans will alter between exercises that build muscle and a military calisthenics workout.

The military workout program starts with muscle building exercises. Common exercises in a Special Forces workout, Army workout, Marine Corps workout, Navy Seal workout or any other branch fitness plan include pushups, pull-ups, sit-ups and numerous weight lifting routines. In the military training workout, supersets of exercises are common. A superset exercise does not provide rests; instead, the exercise is performed in one large set.

Though the muscle training workout programs are intensive, perhaps the most obvious military exercise program is the military pt workout. A pt workout is a combination workout that alters between cardiovascular exercises like running a mile or running for ten minutes on a treadmill and strength training exercises like pull-ups and sit-ups. This military workout routine builds up long-lasting stamina while maintaining the strength in your muscles.

In general, when planning to follow a military workout program, you want to gradually build up to the fitness levels suggested in the training program. Military fitness starts from a minimum fitness level and improves through basic training and continued training programs.

Customize the workout plan by initially reaching for your limits and then building up to reaching beyond those original limits. The key to creating a military workout schedule based on the methods used by the United States military branches is gradually increasing your exercise as your body is able to handle it. The military constantly pushes service men and women to strive for physical fitness improvements.

Whether you are a raw beginner to exercising or you have maintained a strong workout program for several years, following the military’s method of muscle confusion to continually work up to better stamina and strength will result in lean, defined muscles with a low body fat content. While the military training workout is not designed to create the bulky, overly defined muscles of a body builder, it will create solid muscles that are able to constantly push the limits.

If you want a lean body that has the stamina and strength to survive any situation, the military training workout is the right routine for you. While you might not find yourself shipped off to a war-zone, after a month or two of following the military’s routines, you’ll be prepared to chase our enemies, fight a war and defend our nation.

Military Full Body Workout

Notes for Week 1, Day 2

"1" = Max Reps (when logging your workout input the reps you did).
Situps are a 2:00 minute max.
Pushups are a 1:00 minute max.

If you would like to ride the bike instead of running on the treadmill or do one and one that is okay to do.

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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
5 sets, 1 reps
5 1 --:--
Chest / Beginner
5 sets, 5 reps, 01:00 rest
5 5 -- 01:00
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
--
--
1 sets, 1 reps, 01:00 rest
1 1 01:00
--
--
5 sets, 1 reps
5 1 --:--
--
--
5 sets, 10 reps
5 10 -- --:--
--
--
5 sets, 10 reps, 01:00 rest
5 10 -- 01:00
--
--
1 sets, 00:10:00
1 -- 00:10:00 --:--
--
--
1 sets, 1 reps, 01:00 rest
1 1 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The United States military requires a specific fitness level for all men and women who serve. The goal of the military training workout is not related to physical appearance, but rather building up the strength and stamina necessary to survive during war-time. Even when service men and women do n... more

The United States military requires a specific fitness level for all men and women who serve. The goal of the military training workout is not related to physical appearance, but rather building up the strength and stamina necessary to survive during war-time. Even when service men and women do not go to war, the military requires all branches of the military complete military workout routines.

Military fitness combines muscle building exercises with fitness routines that build up stamina. In general, the military workout plans will alter between exercises that build muscle and a military calisthenics workout.

The military workout program starts with muscle building exercises. Common exercises in a Special Forces workout, Army workout, Marine Corps workout, Navy Seal workout or any other branch fitness plan include pushups, pull-ups, sit-ups and numerous weight lifting routines. In the military training workout, supersets of exercises are common. A superset exercise does not provide rests; instead, the exercise is performed in one large set.

Though the muscle training workout programs are intensive, perhaps the most obvious military exercise program is the military pt workout. A pt workout is a combination workout that alters between cardiovascular exercises like running a mile or running for ten minutes on a treadmill and strength training exercises like pull-ups and sit-ups. This military workout routine builds up long-lasting stamina while maintaining the strength in your muscles.

In general, when planning to follow a military workout program, you want to gradually build up to the fitness levels suggested in the training program. Military fitness starts from a minimum fitness level and improves through basic training and continued training programs.

Customize the workout plan by initially reaching for your limits and then building up to reaching beyond those original limits. The key to creating a military workout schedule based on the methods used by the United States military branches is gradually increasing your exercise as your body is able to handle it. The military constantly pushes service men and women to strive for physical fitness improvements.

Whether you are a raw beginner to exercising or you have maintained a strong workout program for several years, following the military’s method of muscle confusion to continually work up to better stamina and strength will result in lean, defined muscles with a low body fat content. While the military training workout is not designed to create the bulky, overly defined muscles of a body builder, it will create solid muscles that are able to constantly push the limits.

If you want a lean body that has the stamina and strength to survive any situation, the military training workout is the right routine for you. While you might not find yourself shipped off to a war-zone, after a month or two of following the military’s routines, you’ll be prepared to chase our enemies, fight a war and defend our nation.

Notes for Week 1, Day 3

If needed stretch after the 5:00 minute run each time through. You should finish with the jogging on the treadmill at the end of the workout after you have gone through the superset for the prescribed sets. After the treadmill get a good leg stretch. This is an all leg military workout and should really fatigue your legs when finished. Make sure you drink plenty of fluids to help prevent muscle exhaustion.

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
3 sets, 20 reps
3 20 --:--
Quads / Beginner
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 02:00 rest
3 10 -- 02:00
--
--
1 sets, 00:10:00
1 -- 00:10:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The United States military requires a specific fitness level for all men and women who serve. The goal of the military training workout is not related to physical appearance, but rather building up the strength and stamina necessary to survive during war-time. Even when service men and women do n... more

The United States military requires a specific fitness level for all men and women who serve. The goal of the military training workout is not related to physical appearance, but rather building up the strength and stamina necessary to survive during war-time. Even when service men and women do not go to war, the military requires all branches of the military complete military workout routines.

Military fitness combines muscle building exercises with fitness routines that build up stamina. In general, the military workout plans will alter between exercises that build muscle and a military calisthenics workout.

The military workout program starts with muscle building exercises. Common exercises in a Special Forces workout, Army workout, Marine Corps workout, Navy Seal workout or any other branch fitness plan include pushups, pull-ups, sit-ups and numerous weight lifting routines. In the military training workout, supersets of exercises are common. A superset exercise does not provide rests; instead, the exercise is performed in one large set.

Though the muscle training workout programs are intensive, perhaps the most obvious military exercise program is the military pt workout. A pt workout is a combination workout that alters between cardiovascular exercises like running a mile or running for ten minutes on a treadmill and strength training exercises like pull-ups and sit-ups. This military workout routine builds up long-lasting stamina while maintaining the strength in your muscles.

In general, when planning to follow a military workout program, you want to gradually build up to the fitness levels suggested in the training program. Military fitness starts from a minimum fitness level and improves through basic training and continued training programs.

Customize the workout plan by initially reaching for your limits and then building up to reaching beyond those original limits. The key to creating a military workout schedule based on the methods used by the United States military branches is gradually increasing your exercise as your body is able to handle it. The military constantly pushes service men and women to strive for physical fitness improvements.

Whether you are a raw beginner to exercising or you have maintained a strong workout program for several years, following the military’s method of muscle confusion to continually work up to better stamina and strength will result in lean, defined muscles with a low body fat content. While the military training workout is not designed to create the bulky, overly defined muscles of a body builder, it will create solid muscles that are able to constantly push the limits.

If you want a lean body that has the stamina and strength to survive any situation, the military training workout is the right routine for you. While you might not find yourself shipped off to a war-zone, after a month or two of following the military’s routines, you’ll be prepared to chase our enemies, fight a war and defend our nation.

84 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Dumbbells
  • Hamstring Curl Machine
Show All
Military Workout Plan

84 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Dumbbells
  • Hamstring Curl Machine
Show All