Start Plan (PRO)

Become a PRO Member

Army Boot Camp Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings

Start Plan (PRO)

Become a PRO Member

Army Boot Camp Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings

Army Boot Camp Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings

Day 1
Day 2
Day 3
Day 4

Notes for Week 1, Day 1

The sets/reps range of the Army Boot Camp Workout will allow you to build mass and strength while adding much needed endurance. If you want to make sure you are covered in all areas of the boot camp workout, make sure that you do at least 25-30 minutes of cardio boot camp exercises to insure you are physically fit. Aim to complete the boot camp exercises in the shortest time possible. Also, be sure to keep good form and stretch before and after the Army Boot Camp Workout.

Exercise.com PRO Membership Includes

Online Workout Tracking

Step-By-Step Video Tutorials

Advanced Workout Stats

Join Today!

Exercise	Sets	Distance	Weight	Rest
Squat Quads / Beginner	Squat 4 sets, 12 reps, 01:00 rest	4	12	--	01:00
Standing Leg Curl Hamstrings / Beginner	Standing Leg Curl 4 sets, 6 reps, 01:00 rest	4	6	--	01:00
Lying Leg Curl Hamstrings / Beginner	Lying Leg Curl 4 sets, 6 reps, 01:00 rest	4	6	--	01:00
-- --	Dumbbell Lunge 4 sets, 8 reps, 01:00 rest	4	8	--	01:00
-- --	Crunch 4 sets, 12 reps, 01:00 rest	4	12		01:00

normal
superset
alternate
circuit

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

Drop and give me 30! Give me one more set maggot! For many that's something that they will never hear. But for those preparing for the Army phrases like that will become well ingrained in their minds. Why the Army Boot Camp Workout?One of today’s most popular workout programs – for both men and ... more

Why the Army Boot Camp Workout?

One of today’s most popular workout programs – for both men and women – is the Army Boot Camp Workout. Designed to help you lose weight, gain muscle, and improve strength, this challenging workout mimics the exercises and calisthenics many army recruits perform during basic training.

Each individual workout in the plan entails multiple, concentrated muscle building and calorie burning exercises that’s sure to whip your body into the shape you want.

Get Ready to Sweat!

Make no mistake – this workout regime is intense! The majority of the muscle-targeted exercises involve a high number of sets combined with a high number of reps and short rest times – you can expect several variations of presses, curls, raises, and squats.

An encouraging aspect of the workout, however, is the variety of exercises and equipment that it requires. You’ll never be bored while you quickly move between weight machines, free weights, benches, exercise balls, and chin-up bars.

No Quitters in the Army

Although you may find that boot camp exercises are more difficult than others, stick with the Army Boot Camp Workout plan – you’ll see that the intensity is well worth the payoff.

You will notice improvements in your cardio stamina and overall strength, as well as a ripped body and weight loss.

Accountability is Key

To find more success with this program, try working out with a buddy. You’ll hold each other accountable for getting to the gym, and you can catch up with your friend.

Also remember to fuel your body with enough lean proteins before each boot camp workout. It’s time to be your own drill sergeant – start the Army Boot Camp Workout plan and start getting ripped today!

Army Chest & Triceps Workout

Print this workout
Print entire plan