Army Basic Training Workout Routine

A 9 week (60 days) Army Basic training workout routine designed to get you off the couch and into Army shape.

60 Day – Army Basic Training Workout Routine

Army Basic Training Workout Routine (60 Days)

PLEASE READ BEFORE STARTING

Key Objectives:

  1. Get used to working out every day.
  2. Perform all workouts at a BEGINNER LEVEL and advance ONLY when YOU ARE READY.
  3. Perform a warm-up and stretch every day.
  4. Get ready for Army Basic Training injury-free.

PRE-Basic Training Workout Routine Summary

Main GoalPrepare for Basic Training
Workout TypeALL: Strength, HIIT, Core, Run
Training LevelBeginner
Program Duration 60 days
Days per Week7
Time per Workout15 – 60 min
Equipment NeededWeighted Object
(Dumbbells, Kettlebells, or Sand Bag)
Target Gender Male & Female
Recommended SupplementsWhey Protein & MultiVitamin
Author Robert Gibson
Workout PDFDownload (60 Day)
Summary of Army Basic Training Workout Routine

PRE-Army Basic Training Workout Schedule

Click & Go!

Just click on the workout and it will bring you to the workout details.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
W 1Full-Body #1Warm & Stretch RoutineFull-Body #1Warm & Stretch RoutineFull-Body #1Warm & Stretch RoutineFull-Body #1
W 2Warm & Stretch RoutineFull-Body #2Warm & Stretch RoutineFull-Body #2Warm & Stretch RoutineFull-Body #2Warm & Stretch Routine
W 3Upper Body #1Run #1HIIT #7Lower Body #1Core #1HIIT #1Warm & Stretch Routine
W 4Upper Body #1Run #1HIIT #7Lower Body #1Core #1HIIT #2Warm & Stretch Routine
W 5Upper Body #2Run #2HIIT #7Lower Body #2Core #2HIIT #3Warm & Stretch Routine
W 6Upper Body #2Run #2HIIT #7Lower Body #2Core #2HIIT #4Warm & Stretch Routine
W 7Run #3Upper Body #3HIIT #7Lower Body #3Core #3 & Run #3HIIT #5Warm & Stretch Routine
W 8Run #4Upper Body #3HIIT #7Lower Body #3Core #3 & Run #4HIIT #6Warm & Stretch Routine
W 9Run #4Upper Body #3HIIT #7Lower Body #3Warm & Stretch RoutineWarm & Stretch RoutineWarm & Stretch Routine
Army Basic Training Workout Routine (60 Days)

Warm-Up Routine

This Warm-up routine will be performed every day. PRIOR to your workouts and on your OFF Days.

Cool Down & Stretch Routine

This cool-down & stretch routine will be performed every day. AFTER your workouts and on your OFF Days.


Full Body 1 &2 Routines

Full Body #1

ExerciseTimeReps
1Warm Up Routine5-8m
2Chair Squat16
3Chair Lunges16
4Knee Hugs16
5Supermans16
6Push Ups (or Knee P-Up)16
7Run / Walk 1 Mile1 Mile
8Cool Down Stretch5-8m
Key Notes:
Finish Superset-A. then move to B, then C
little to no rest between each exercise
Rest: 120 seconds after each superset
Don’t Forget to do your warm-up & Cooldown/Stretch for the day

Full Body #2

ExerciseTimeReps
1Warm Up Routine5-8m
2BW Squat16
3BW Lunges16
4Knee Hugs16
5Supermans16
6Push-Ups (or Knee P-Up)16
7Run – 1 Mile1 Mile
8Cool Down Stretch5-8m
Key Notes:
Perform all exercises with NO ASSISTANCE
Run 1 Mile with NO WALKING
Focus on PERFECT FORM
Reps = Slow & Deep Burn

Core Routines

Core #1

ExerciseTimeReps
1Reverse Crunch16
2Hands to Sky16
3Plank1m
4Side Plank30s
5Side Plank30s
Key Notes:
Focus on PERFECT FORM
Reps = Slow & Deep Burn
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Core #2

1Reverse Crunch16
2Hands to Sky16
3Plank1m
4Side Plank30s
5Side Plank30s
Key Notes:
Perform 2 rounds
(execute Block 1-5, Rest for 2 min & Repeat Block 1-5)
Focus on PERFECT FORM
Reps = Slow & Deep Burn
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Core #3

1Feet 2 Sky16
2Weight to Sky16
3Bicycle Kicks30
4Prone Row10
5Plank60s
Key Notes:
Perform 2 rounds
(execute Block 1-5, Rest for 2 min & Repeat Block 1-5)
Focus on PERFECT FORM
Reps = Slow & Deep Burn
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Upper Body Routines

Upper Body #1

Superset A:
1Push-Ups (Use Variations to hit Reps)112
2Pull-Ups (Use Variations to hit Reps)18
Superset B:
1DB Rows112e
2Shoulder Presses112
Superset C:
1Over Head Triceps Ext110-16
2Biceps Curls18
Key Notes:
Finish Superset-A. then move to B, then C
little to no rest between each exercise
Rest: 120 seconds after each superset
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Upper Body #2

ExercisesetsReps
Superset A:
1Push Ups (Use Variations to hit Reps)212
2Pull Ups (Use Variations to hit Reps)28
Superset B:
1DB Rows212
2Shoulder Presses212
Superset C:
1Over Head Triceps Ext216
2Biceps Curls216
Key Notes:
Finish 2 rounds of Superset-A. then move to B, then C
little to no rest between each exercise
Rest: 120 seconds after each superset
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Upper Body #3

ExercisesetsReps
Superset A:
1Push Ups (Use Variations to hit Reps)312
2Pull Ups (Use Variations to hit Reps)38
Superset B:
1DB Rows312
2Shoulder Presses312
Superset C:
1Over Head Triceps Ext316
2Biceps Curls316
Key Notes:
Finish 3 rounds of Superset-A. then move to B, then C
little to no rest between each exercise
Rest: 120 seconds after each superset
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Lower Body Routine

Lower Body #1

ExercisesetsReps
Superset A:
1Deadlift (Use Variations to hit Reps)112
2Glute Ham Raise112
Superset B:
1Squat112
2Lunge112 (6e)
Superset C:
1Wall Sit130s
2Squat Jumps18
Key Notes:
Finish Superset-A. then move to B, then C
little to no rest between each exercise
Rest: 120 seconds after each superset
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Lower Body #2

ExercisesetsReps
Superset A:
1Deadlift (Use Variations to hit Reps)212
2Glute Ham Raise212
2
1Squat212
2Lunge212 (6e)
Superset C:
1Wall Sit230s
2Squat Jumps28
Key Notes:
Finish 2 rounds of Superset-A. then move to B, then C
little to no rest between each exercise
Rest: 120 seconds after each superset
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Lower Body #3

ExercisesetsReps
Superset A:
1Deadlift (Use Variations to hit Reps)312
2Glute Ham Raise312
Superset B:
1Squat312
2Lunge312 (6e)
Superset C:
1Wall Sit330s
2Squat Jumps38
Key Notes:
Finish 3 rounds of Superset-A. then move to B, then C
little to no rest between each exercise
Rest: 120 seconds after each superset
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Progressive Running Routine

Run #1

ExerciseRunWalk
Run: 1 Mile1 Mile
Key Notes:
Your Goal is to run 1 MILE without stopping
Focus on good form
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Run #2

ExerciseRunWalk
Run: 2 Miles2 Miles.5 Mile
Key Notes:
Your Goal is to run 2 MILE without stopping
If you need to walk – do not exceed 1/2 mile during your run
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Run #3

ExerciseRunWalk
Run: 3 Miles3 Miles.5 Mile
Key Notes:
Your Goal is to run 3 MILE without stopping
If you need to walk – do not exceed 1/2 mile during your run
Dont Forget to do your warm-up & Cooldown/Stretch for the day

Run #4

ExerciseRunWalk
Run: 3 Miles3 Miles
Key Notes:
Your Goal is to run 3 MILE without stopping
We want NO WALKING to occur
Dont Forget to do your warm-up & Cooldown/Stretch for the day

HIIT Basic Training Challenges

HIIT #1

HIIT #2

HIIT #3

HIIT #4

HIIT #5

HIIT #6

HIIT #7


Army Basic Training Workout Routine PDF




How to Prepare for Basic Training

When preparing for Army Basic training in the Army we need to make sure we hit this checklist.

  1. Make Sure You are Healthy (Go see the Doctor)
  2. Mentally Prepare
  3. Physically Prepare

Let’s dive into this a little deeper…

Understand

Do NOT Go To Army Basic Training Out-Of-Shape!

https://www.youtube.com/watch?v=9BwWjBjJOUw

Am I going to be able to keep up? How hard is it? Can I actually do this? These are probably some of the questions running in your mind when thinking of army basic training workout. But fret not, we are here to help you to master your fears with full preparation!

Before we dive into the best ways of preparing for the army basic training, do take in the fact that things are different now. The game has changed with the Army Combat Fitness Test (ACFT), compared to the old test, the United States Army Physical Fitness Test (APFT).

Hence, the importance of preparing for the army training program well in advance and in the right ways. 

6 Best Ways to Prepare for an Army Basic Training 

To achieve your goal of joining the army, it is important to start off on the right foot, in the right shape and correct mindset. While it is true that you will get out of the army basic training in possibly the best shape of your life! You do have to set yourself up for success by preparing beforehand.

To get your mind and body acclimated to the army basic training program, you have to get in shape and get yourself well within height and weight standards. This will help you do all the exercises with comfortable ease throughout the program. 

Here is a list of 6 best ways you can get physically and mentally ready for the Army Basic Training:

1. Do not go into basic training out of shape. 

A common misconception, a lot of people have, is that they can simply show up to the army training program in any kind of shape. This is extremely unwise as it increases your chances of getting injured or having an incredibly tough time during training. 

2. Start preparing now.

The time is now! Do not procrastinate and start preparing now. Depending on your current form, it might take you a while to get in shape, so do not lose any more time procrastinating!  

3. Don’t get recycled. 

Getting recycled, or getting set back, is the thing you need to avoid at all costs in army basic training. 

The way the program is structured is that it includes 3 phases or a 3-week cycle. Getting recycled means you are sent back to square one and have to do the whole thing all over again. Preparing beforehand will highly decrease the chances of this happening to you. 

4. Try to prevent injuries

According to the University of Rochester’s Medical Center, you can do the following to prevent injuries while training:

  • Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility.  This will help decrease your chance of injury
  • Cool off properly after exercise. It should take 2 times as long as your warm-ups.
  • Stay hydrated. Drink water to prevent dehydration and heat exhaustion.
  • Always take your time during strength training and go through the full range of motion with each repetition.
5. Use Drill Sergeant Kryptonite 

As you might know, drill sergeants or any Non-Commissioned Officer (NCO) may punish with physical activities, otherwise known as smoke sessions, if you are out of line or mess around. 

You would do well to be physically fit if you tend to err on the side of mischief. Or if you wish to simply be able to handle punishments, and not give the drill sergeants the satisfaction of seeing you wince in pain.

To warn new recruits, military.com quotes the famous saying of many training programs: “If you are going to be stupid, you better be strong.” 

6. Optimize your experience a 100x 

Lastly, going into the basic army training program in good shape will help you significantly optimize your training. You will be able to enjoy better sleep, better energy levels and have an overall positive outlook on the whole experience.


Mentally & Physically Preparing for Army Basic Training

  • Workout on Empty Stomach
  • Eat 3 Times a Day
  • Sleep Schedule
  • Cut down on Chemicals
  • Workout Outside – Everyday
  • Workout at 0600 (Location Time last week)

Preparing for Basic Training has Changed

This isn’t the “Old” Army anymore. The 2-2-2 Soldier is dead. Say hello to the new Soldier-Athlete Hybrid.

ACFT vs APFT Basic Training Workouts

The Old Soldier “Athlete” – Prior to 2019 Soldiers were graded on:

  • Completing as many push-ups as possible in a 2 minute time period
  • Followed by doing as many situps possible in a 2 minute time period then,
  • Finishing the test by running 2 miles as fast as possible.

The military finally figured out this was not a true test of physical fitness and changes needed to be made.

Welcome the ACFT!

The new ACFT has seriously changed the game for Soldiers.
Prior to the ACFT there have never been events like this.

  1. The 3 Rep Max DeadLift
  2. The Standing Power Throw
  3. The Hand Release Push Up
  4. The Sprint Drag Carry
  5. The Leg Tuck
  6. And the famous 2 Mile Run

Soldiers have not experienced such a brutal onslaught on their glycolytic muscles & energy systems before.

Not to mention run a 2 mile as fast as possible on a drained muscular system.

Soldiers taking this test for the first time will report:

  • legs going numb.
  • Falling flat on their face.
  • Feeling lightheaded & dizzy,
  • legs full of blood,
  • lungs on fire,
  • Giving up, not able to continue.

This a serious problem.

What we need to realize is we are utilizing all 3 energy systems of the human body now.

  • Creatine Phosphate / ATP System
  • The Glycolitic Energy System.
  • Aerobic Oxidative System


If we can incorporate the correct training plan for each of these energy systems. Our bodies will adapt and
overcome. We just need the right fitness program.


Sounds like a lot of work and no fun but to be dead honest with you. This
style of Training produces the body and figure most of us desire.
Ripped, Jacked, Lean… Athletic.

Muscles & How Army Basic Training Workouts will Affect Them

In Army Basic Training Workouts will we use:

  1. Creatine Phosphate / ATP Energy System – Type IIb Muscle Fibers
  2. Glycolytic Energy System – Type IIa Muscle Fibers
  3. Aerobic Energy System – Type I Muscle Fibers
Army Basic Training Muscle Types

Type 1 Muscle Fibers 

Type I, slow twitch, or “red” muscle, is dense with capillaries and is rich in mitochondria and myoglobin, giving the muscle tissue its characteristic red color. It can carry more oxygen and sustain aerobic activity using fats or carbohydrates as fuel.[8] Slow twitch fibers contract for long periods of time but with little force.

https://en.wikipedia.org/wiki/Muscle

Type 2a Muscle Fibers 

Type II, fast twitch muscle, has three major subtypes (IIa, IIx, and IIb) that vary in both contractile speed[9] and force generated.[8] Fast twitch fibers contract quickly and powerfully but fatigue very rapidly, sustaining only short, anaerobic bursts of activity before muscle contraction becomes painful. They contribute most to muscle strength and have greater potential for increase in mass.

https://en.wikipedia.org/wiki/Muscle

Type 2b Muscle Fibers 

Basic Training Workouts Less Nerdy

Type IIb is anaerobic, glycolytic, “white” muscle that is least dense in mitochondria and myoglobin… this is the major fast muscle type.

https://en.wikipedia.org/wiki/Muscle
Army Basic Training Muscle Fibers for Workouts

The New PT Test (ACFT) will be hitting all of these muscle fibers and we need to know how to train them properly so all Soldiers can excel on test day.

Muscle Groups to Train for Army Basic Training

Preparing for Army Basic Training Workouts for ACFT
Major MusclesSupport Muscles
MDLLow Back
Gluteal Muscle Group
Hamstrings 
Quads 
Forearms
Latissimus Dorsi

Calves
Hip Flexor Muscle Groups
Upper Body
Forearms
Traps
Core
SPTShoulders
Core (Low Back)
Hamstrings 
Quads 
Calves
Traps
Core (front)
Biceps 
Triceps
HRPTriceps
Chest
Shoulders
Core
Rhomboids & Traps
Legs for Stability
SDC
Quads
Hamstrings

Forearms
Traps
Core
Biceps
Latissimus Dorsi
Low Back
LTKForearms
Latissimus Dorsi
Biceps
Hip Flexors
Core
2MRHamstrings
Quads
Core
Gluteal Muscle Group
Calves
Hip Flexor Muscle Groups