Welcome to our page on Basic Training Workout Plans. Free beginner workouts PDFs and Tips on how to get in Military Boot-Camp Shape!
Our Basic Training Workout Plans are broken into 4 Phases/Levels of Fitness. When you can perform all four levels, you are ready to handle a real Military workout.
Basic Training Workout Plan
Basic Training Workout
SUMMARY
| Main Goal | Prepare for Basic Training – Beginner Military Workout Routine |
| Workout Type | ALL: Strength, Endurance, HIIT(Anaerobic), Core, Run(Aerobic), Mobility, Stretching |
| Training Level | Beginner/Novice |
| Program Duration | 60 Days or As long as needed. |
| Days per Week | 7 Days of Being Active/Working Out |
| Time per Workout | 15 – 60 min |
| Equipment Needed | MINIMUM EQUIPMENT NEEDED: 1. Bands (Multi-Level Thickness) 2. Barbell 3. Olympic Weight Set 4. Pull-Up Bar & Adjustable Squat/Bench Rack 5. Dumbbells or Kettlebells |
| Target Gender | Male & Female |
| Recommended Supplements | Beginner Supplement Stack |
| Author | Robert Gibson |
| Workout PDF | Download (60 Day Preview) |
Army Basic Training Workout Routine
4 Phases – Basic training workout routine designed to get you off the couch and into Military shape.
When preparing for basic training, we want to ensure we are getting into a routine by warming up and cooling down and include stretches at the end. The first workout you will perform as a beginner will be full body workouts and short distance runs with walk breaks. Once you become more advanced, you will break your body down into the following workout split: Upper Push-Pull, Lower Body & Shoulders, Core and Heart (Conditioning & Cardio).
Army Basic Training Workout Routine (60 Days)
FREE 2 Week Army Basic Training Workout Routine
Basic Training Workout Plan
A basic training workout plan is essential for anyone looking to get into shape, whether you’re preparing for military service or want to improve your overall fitness. The key to a successful plan is to start slow and gradually progress to more challenging workouts as your body adapts. Jumping into intense exercise too soon can lead to injury and burnout, both physically and mentally.
Don’t Try to be a Hero on Your First Day
Instead, it’s essential to set small, achievable goals weekly and focus on building a solid foundation. This gradual approach will help you build the endurance and strength needed to tackle more challenging workouts and ultimately achieve your goal of becoming military fit. Remember, consistency and patience are key, and by taking it one step at a time, you can succeed in your fitness journey.
Basic Training Workout Plan – Schedule
Army Basic Training Workout
What to Expect: 4-Phase Workout Plan
Goals & Objectives:
- Get used to working out every day.
- Perform all workouts at a BEGINNER LEVEL and advance ONLY when YOU ARE READY.
- Perform a warm-up and stretch every day.
- Be Boot-Camp Ready!
Level 1 – Week 1&2 – Get Your A** off the Couch & Start Moving
Level 2 – Week 3&4 – Now Your Moving!
Level 3 – Week 5&6 – You are Starting to Look Like a Soldier
Level 4 – Week 7-9 – You’ll Be Ready
Level 5 – Week 9+ – Rising Above Your Competition – Time for a NEW & Advanced Plan
Workouts to Prepare for Basic Training
Workouts to prepare for basic training are crucial for anyone looking to join the military. Basic training can be physically demanding, so it’s important to prepare your body and mind for the challenges ahead. Many resources are available to help you get started, and one great option is to find free PDF workout plans below. These plans typically include a mix of cardio, strength training, and flexibility exercises that will help you build the endurance, strength, and flexibility you’ll need for basic training.
Free PDFs for You:
Basic Training Workout #7: Challenge
| Round | Up Downs on Incline | Toe Taps | Butt Kickers | Jumping Jacks |
| 1 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
| 2 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
| 3 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
| 4 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
| 5 | 30 Seconds | 30 Seconds | 30 Seconds | 30 Seconds |
Basic Training Workout #6: Cardio
| Exercise | Distance | Sets | Rest | |
| 1 | Run/Walk | 1 Mile | 1 | Jog Entire Mile (walk only when needed) |
Basic Training Workout #5 Lower Body
| Exercise | Reps | Sets | Rest | |
| 1 | Deadlift | 12 | 1 | 0 |
| 2 | Glute Ham Raise | 12 | 1 | 2 Min |
| 3 | Squat | 12 | 1 | 0 |
| 4 | Lunge | 12 | 1 | 2 Min |
| 5 | Wall Sit | 30 Sec | 1 | 0 |
| 6 | Jump Squat | 16 | 1 | – |
Basic Training Workout #4: Upper Body
| Exercise | Reps | Sets | Rest | |
| 1 | Hand Release Push Up | 10 | 1 | 0 |
| 2 | Assisted Pull Ups | 5 | 1 | 2 Min |
| 3 | Lat Rips | 12 | 1 | 0 |
| 4 | OH Houlder Press | 12 | 1 | 2 Min |
| 5 | OH Triceps Ext | 16 | 1 | 0 |
| 6 | 2 Arm Biceps Curls | 16 | 1 | – |
Basic Training Workout #3: HIIT
| – | A | B | C | D | E | F |
| – | Sprint | Lunge | Side Shuffle | Squat | Sprint | REST |
| Round 1 | 50 Yards | 10 | 50 yards | 10 | 50 Yards | 3 Min |
| Round 2 | 50 Yards | 10 | 50 yards | 10 | 50 Yards | 3 Min |
| Round 3 | 50 Yards | 10 | 50 yards | 10 | 50 Yards | 3 Min |
Basic Training Workout #2: Core
| Exercise | Reps | Sets | Rest |
| Crunch | 10 | 1 | As Much Needed |
| Bicycle Kicks | 10 (each leg) | 1 | As Much Needed |
| Side Crunch | 10 | 1 | As Much Needed |
| Side Crunch | 10 | 1 | As Much Needed |
| Plank | 30 Sec | 1 | As Much Needed |
Basic Training Workout #1: Full Body
| Exercise | Reps | Sets | Rest |
| Bodyweight Squat | 10 | 1 | As Much Needed |
| Lunge | 10 | 1 | As Much Needed |
| Knee Hugs | 10 | 1 | As Much Needed |
| Supermans | 10 | 1 | As Much Needed |
| Push Ups | 10 | 1 | As Much Needed |
| Run/Walk | 1 mile | 1 | As Much Needed |
Workout to Prepare for Basic Training
#1 Choice: Choose a Workout That WORKS!
However, if you’re looking for the quickest and most efficient way to get into shape, consider investing in a copy of “Boot-Camp Ready!” This comprehensive guide is designed to prepare you for military training and includes detailed workout plans that progress through 4 fitness levels. With the help of “Boot-Camp Ready!”, you’ll be able to give yourself the best possible chance of success and be ready to tackle the challenges of basic training with confidence. Remember to be consistent and persistent in your workouts and to consult a doctor before starting any new exercise program.
Boot Camp Workout Routine
A Boot Camp Workout Routine is crucial before entering the military as it helps individuals build the physical endurance, strength, and discipline required for the rigorous demands of military training. Additionally, it familiarizes recruits with the exercises and challenges they will face, mentally preparing them for the intensity of basic training.
Boot Camp Workout Routine List
- 50 Cal Boot Camp Workout Routine
- Final Countdown Boot Camp Workout Routine
- Arnold NaPalmer Boot Camp Workout Routine
- 9 Mil Boot Camp Workout Routine
- Beat Feet Boot Camp Workout Routine
- 30-30 Mossberg Boot Camp Workout Routine
- Ol’ Classic Boot Camp Workout Routine
Bringing you the best Workouts to Prepare for Basic Training. The workouts below were constructed not to challenge you physically but mentally as well. We will use all muscle and energy systems when performing these workouts. Once you can perform these workouts, you will be ready for the military.
Warning – Some of these workouts may be difficult for you as a beginner. Videos and PDFs are for information purposes only. Get your medical professional’s approval before starting any workout routine.
Workout Summary – Boot Camp Workout Routine
| Program | Boot-Camp Ready! |
| Main Goal | Beginner Workout / Prepare for Basic Training |
| Workout Type | Conditioning Challenges |
| Training Level | Beginner/Novice |
| Program Duration | As long as needed. |
| Time per Workout | <30 min |
| Equipment Needed | NA |
| Target Gender | Male & Female |
| Recommended Supplements | Whey Protein & Multi-Vitamin |
| Author | Robert Gibson |
Video & PDF Examples of Workouts
Below are some of the best Workouts to Prepare for Basic Training. I created these workouts before the military. I used these workouts and simultaneously trained large groups of 30-40 Soldiers. If these workouts work for US military soldiers, they will work for you, too!
50 Cal Boot Camp Workout Routine
The 50cal challenge might be my number one favorite. I used this workout a lot, especially on days I was limited with time. I can say for sure it is my “Go-To” workout.
This workout hits just about every muscle in your body. You will challenge your upper and lower muscular endurance while taxing your conditioning abilities. This perfect blend of muscular endurance and conditioning gives this workout a spot on the favorites list.
Final Countdown Boot Camp Workout Routine
The Final Countdown… Can’t you hear the song from Rocky in your head? I like to use this workout for mental strength. This workout truly grasps what life is like in general. It was very hard initially, but you get used to it, accomplish it, and feel great about it. This workout is such great practice for attaining patience and getting in shape simultaneously.
You will enjoy these workouts, I promise.
Pro tip- When it seems difficult, say to yourself :
- I did X reps last time and can surely do fewer reps this round.
- Only X amount sets to go; I am almost there!
Arnold NaPalmer Boot Camp Workout Routine
Why is it called Arnold NaPalmer? Figure it out, dawg! This workout blends rest-to-work ratios like Arnold Palmer mixes his lemonade with his iced tea. 50/50.
This workout is great on days when you are sore. You can use any variety of exercises (upper body, lower body, core, jogging) and attain the same benefits. We want multi-reps but not constant work on the muscles. Allowing for blood flow (aids in recovery) to the muscles, not beating up the muscles too much, and getting our heart rate up to burn calories—a very efficient and helpful workout.
9 Mil Challenge Boot Camp Workout Routine
This is my “GO-TO Workouts” when I am training Soldiers! If we ever have more than 9 minutes to kill during a workout session, you bet your ass we are doing a 9 mil challenge. Again, you can use any variety of exercises here, but I like to use the following 9mil recipe (if you can call it that).
- Exercise 1 – Challenging Total Body Exercise
- Exercise 2 – Lower Body Exercise
- Exercise 3 – Upper Body Exercises
- Exercise 4 – Body Weight Conditioning Exercise (to shake it all off)
- I bet this workout will also become one of your “GO-TO Workouts”!
Beat Feet Challenge Boot Camp Workout Routine
I invented this workout to mimic the Sprint Drag Carry Event in our Army Combat Fitness Test. This part of the test is grueling and very challenging. I have seen grown men and women fall straight on their faces because of this event. I wanted to copy this part of the test but remove all the equipment so we could do it on days we lacked exercise equipment, which is sadly more often than not.
- I know I needed to do something to help our soldiers prepare for this event, and BOY, DOES IT WORK! Try it out for yourself. You will see.
30-30 Mossberg Boot Camp Workout Routine
The 30-30 Mossberg is much different than the Arnold NaPalmer. In this workout, we want a non-stop challenge. We are not repairing and catching our breath. We are pushing non-stop on two things here
- 1 – Mental toughness
- 2- Conditioning
We want to use all bodyweight conditioning exercises and will not stop until we finish our last round. These are the workouts I highly recommend before joining the Military because this is EXACTLY what the Military is like, non-stop challenges, and you don’t stop until the job is done. Get the job done, and be proud of yourself.
Ol’ Classic Challenge Boot Camp Workout Routine
I call this Ol’ classic because my brother taught me this Army workout before I went into the Military. Not only was I used to do them before I joined, but we did them weekly in boot camp. These workouts will decrease your run times and get you into great shape!
It’s simple; it works; do it!
