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 Military-Inspired Fitness Programs

Basic Training Workout Plans

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 GoalPrepare for Basic Training – Beginner Military Workout Routine
Workout TypeALL: Strength, Endurance, HIIT(Anaerobic), Core, Run(Aerobic), Mobility, Stretching
Training LevelBeginner/Novice
Program Duration 60 Days or As long as needed.
Days per Week7 Days of Being Active/Working Out
Time per Workout15 – 60 min
Equipment NeededMINIMUM 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 SupplementsBeginner Supplement Stack
Author Robert Gibson
Workout PDFDownload (60 Day Preview)
Summary of Workouts to Prepare for Basic Training

Army Basic Training Workout Routine

Army Basic Training Workout Routine (60 Days)

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)

Army Basic Training Workout

What to Expect: 4-Phase Workout Plan

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

Basic Training Workout
Basic Training Workout

Goals & 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. Be Boot-Camp Ready!

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

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
W 1Full-Body #1 (beginner)Repair Day
WU & STR
Full-Body #1 (beginner)Repair Day
WU & STR
Core #1
CFC #6
Repair Day
WU & STR
Full-Body #1 (beginner)
W 2Repair Day
WU & STR
Full-Body #2 (novice)Repair Day
WU & STR
Core #1
CFC #6
Repair Day
WU & STR
Full-Body #2 (novice)Repair Day
WU & STR
W 3Run #1 (beginner)Upper Body #1 (beginner)Lower Body #1 (beginner)Repair Day
WU & STR
CFC #7 (beginner)Core #2
CFC#4
Repair Day
WU & STR
W 4Run #2 (beg +)Upper Body #1 (beginner)Lower Body #1 (beginner)Repair Day
WU & STR
CFC #5 (beginner)Core #2
CFC #3
Repair Day
WU & STR
W 5Run #3 (novice)Upper Body #2
(novice)
Lower Body #2
(novice)
Repair Day
WU & STR
CFC #7
(Beginner)
Core #2
CFC #1
(beg)
Repair Day
WU & STR
W 6Run #3 (novice)Upper Body #2
(novice)
Lower Body #2
(novice)
Repair Day
WU & STR
CFC #5
+1 Mile Jog
Core #3
CFC #4
(nov)
Repair Day
WU & STR
W 7Run #3 (novice)Upper Body #3
(nov +)
Lower Body #3
(nov +)
Repair Day
WU & STR
CFC #7
(nov)
Core #3
CFC #3
(nov)
Repair Day
WU & STR
W 8Run #4
(nov +)
Upper Body #3
(nov +)
Lower Body #3
(nov +)
Repair Day
WU & STR
CFC #5 (nov)
+1 Mile Jog
Core #3
CFC #1
(nov)
Repair Day
WU & STR
W 9Run #4
(nov +)
CFC #2
(beg or nov)
Repair Day
WU & STR
CFC #2
Beat Your Time!
Rest & RepairRest & RepairRest & Repair
basic training workout plan (60 Days)

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.


Beginner Workout Plan PDF

Our beginner workout plan pdf is designed to provide the best possible introduction to fitness for those who are new to working out. It includes a variety of exercises that are easy to follow, yet challenging enough to help you build strength, endurance, and flexibility. With clear instructions and detailed illustrations, the plan is easy to understand and execute, even for those who have never worked out before. Lose weight, build muscle, and improve your overall health and fitness, our beginner workout plan pdf is the perfect starting point for your military journey.

PDF Download Library


Basic Training Workout #1: Challenge

RoundUp Downs on InclineToe TapsButt KickersJumping Jacks
130 Seconds30 Seconds30 Seconds30 Seconds
230 Seconds30 Seconds30 Seconds30 Seconds
330 Seconds30 Seconds30 Seconds30 Seconds
430 Seconds30 Seconds30 Seconds30 Seconds
530 Seconds30 Seconds30 Seconds30 Seconds
Army Basic Training Workout #7

Basic Training Workout #2: Cardio

ExerciseDistanceSetsRest
1Run/Walk1 Mile1Jog Entire Mile (walk only when needed)
Army Basic Training Workout #6

Basic Training Workout #3 Lower Body

Exercise RepsSetsRest
1Deadlift1210
2Glute Ham Raise1212 Min
3Squat1210
4Lunge1212 Min
5Wall Sit30 Sec10
6Jump Squat161
Army Basic Training Workout #5

Basic Training Workout #4: Upper Body

Exercise RepsSetsRest
1Hand Release Push Up1010
2Assisted Pull Ups512 Min
3Lat Rips1210
4OH Houlder Press1212 Min
5OH Triceps Ext1610
62 Arm Biceps Curls161
Army Basic Training Workout #4

Basic Training Workout #5: HIIT

ABCDEF
SprintLungeSide ShuffleSquatSprintREST
Round 150 Yards1050 yards1050 Yards3 Min
Round 250 Yards1050 yards1050 Yards3 Min
Round 350 Yards1050 yards1050 Yards3 Min
Army Basic Training Workout #3

Basic Training Workout #6: Core

ExerciseRepsSetsRest
Crunch101As Much Needed
Bicycle Kicks10 (each leg)1As Much Needed
Side Crunch101As Much Needed
Side Crunch101As Much Needed
Plank30 Sec1As Much Needed
Army Basic Training Workout #2

Basic Training Workout #7: Full Body

ExerciseRepsSetsRest
Bodyweight Squat101As Much Needed
Lunge101As Much Needed
Knee Hugs101As Much Needed
Supermans101As Much Needed
Push Ups101As Much Needed
Run/Walk1 mile1As Much Needed
Army Basic Training Workout #1

Basic Training Workout Plan Video Examples

Our collection of workout video examples provides the most effective and efficient exercises to help you get into top shape for basic training. Our videos will guide you through a variety of routines that will help you build strength, endurance, and agility, ensuring that you are ready to meet the physical demands of basic training.

Army Basic Training Workout Routine

Youtube Channel: https://www.youtube.com/channel/UCbVoZxGAXq0VClKH3eVeLYQ/

Army Basic Training Workout
Basic Training Workout

Basic Training Workout Plan

Workout to Prepare for Basic Training

Workouts to Prepare for Basic Training

Basic Military Training Workout

Youtube Channel: https://www.youtube.com/channel/UCbVoZxGAXq0VClKH3eVeLYQ/


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 specifically designed to prepare you for military training and includes detailed workout plans that progress through 4 levels of fitness. 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.

Basic Training Workout
Basic Training Workout Plan