Want to get as physically fit as the military men and women who protect our country? Give this 12 week military boot camp style workout program a try!
Workout Summary
- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Kettle Bells
- Target GenderMale & Female
- Workout PDFDownload Workout
Workout Description
Normally when the word boot camp is used in fitness circles it conjures visions of group exercise classes mimicking the style and cadence of actual military boot camp.
This isn’t about that.
The rigors of actual boot camp are oftentimes heralded with fear, admiration, and thoughts of intense training requirements. It’s void of spandex, exercise regressions and high fives with smiles.
Below is a vigorous 12 week military boot camp style workout program designed to kick your butt a little and get you in some serious shape.
Of course you’re not actually in basic training but try this out for the entire 12 weeks and you’ll only be better for it.
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Weeks 1-4
Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. You can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.
Workout A
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Pushups | 20 jumping jacks | 3-4 rounds of 10-20 reps |
| 1b. Inverted Rows | – | 3-4 rounds of 10-20 reps |
| 1c. Leg Lifts | – | 3-4 rounds of 10-20 reps |
| 2a. Box Jump | 20 steps of walking lunge | 3-4 rounds of 10-20 reps |
| 2b. Reverse Lunge | – | 3-4 rounds of 10-20 reps |
| 2c. Prisoner Squat | – | 3-4 rounds of 10-20 reps |
| 3a. Diamond Pushup | – | 3-4 rounds of 10-20 reps |
| 3b. Floor Crunch | – | 3-4 rounds of 10-20 reps |
| 3c. Plank | – | 3-4 rounds of 30 seconds |
| 4. 1 mile run | 3 min warm up | comfortable pace |
Workout B
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Front Squat | 2 x 10 | 3 x 12 |
| 1b. Dumbbell Stiff Leg Deadlift | 2 x 10 | 3 x 12 |
| 2a. Bench Press | 2 x 10 | 3 x 8 |
| 2b. Dumbbell Row | 2 x 10 | 3 x 8 |
| 3a. Kettlebell Swing | – | 3 x 12 |
| 3b. Overhead Press | – | 3 x 12 |
| 4. 1 mile run | 3 min warm up | comfortable pace |
Weeks 5-8
Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. You can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.
Workout A
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Feet- Elevated Pushups | 20 jumping jacks | 3-4 rounds of 10-20 reps |
| 1b. Chin Up | – | 3-4 rounds of 10-20 reps |
| 1c. Leg Lifts | – | 3-4 rounds of 10-20 reps |
| 2a. Box Jump | 20 steps of walking lunge | 3-4 rounds of 10-20 reps |
| 2b. Walking Lunge | – | 3-4 rounds of 10-20 reps |
| 2c. Calf Jump | – | 3-4 rounds of 10-20 reps |
| 3a. Diamond Pushup | – | 3-4 rounds of 10-20 reps |
| 3b. Sit Up | – | 3-4 rounds of 10-20 reps |
| 3c. Plank | – | 3-4 rounds of 30 seconds |
| 4. 1.5 mile run | 3 min warm up | comfortable pace |
Workout B
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Squat | 2 x 10 | 3 x 12 |
| 1b. Romanian Deadlift | 2 x 10 | 3 x 12 |
| 2a. Dumbbell Bench Press | 2 x 10 | 3 x 8 |
| 2b. Barbell Row | 2 x 10 | 3 x 8 |
| 3a. Kettlebell Press | – | 3 x 12 |
| 3b. Dumbbell Upright Row | – | 3 x 12 |
| 4. 1.5 mile run | 3 min warm up | comfortable pace |
Weeks 9-12
Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. For example, you can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.
Workout A
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Plyo Pushups | 20 jumping jacks | 3-4 rounds of 10-20 reps |
| 1b. Pull Up | – | 3-4 rounds of 10-20 reps |
| 1c. Decline Sit Up | – | 3-4 rounds of 10-20 reps |
| 2a. Walking Lunge | – | 3-4 rounds of 10-20 reps |
| 2b. Squat Jump | – | 3-4 rounds of 10-20 reps |
| 2c. Reverse Lunge | – | 3-4 rounds of 10-20 reps |
| 3a. Push Up on Swiss Ball | – | 3-4 rounds of 10-20 reps |
| 3b. Sit Up | – | 3-4 rounds of 10-20 reps |
| 3c. Plank | – | 3-4 rounds of 30 seconds |
| 4. 2 mile run | 3 min warm up | comfortable pace |
Workout B
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Goblet Squat | 2 x 10 | 3 x 12 |
| 1b. Kettlebell Romanian Deadlift | 2 x 10 | 3 x 12 |
| 2a. Incline Dumbbell Bench Press | 2 x 10 | 3 x 8 |
| 2b. Kettlebell Row | 2 x 10 | 3 x 8 |
| 3a. Single Arm Kettlebell Press | – | 3 x 12 |
| 3b. Dumbbell Shrug | – | 3 x 12 |
| 4. 2 mile run | 3 min warm up | comfortable pace |
Workout Notes:
Perform all exercises with a letter (ex. a, b, c) as a superset or circuit.
Be sure to take 60 seconds of rest after each superset and circuit.
If you have any other questions, please leave them in the comments!
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