You are here

12 Week Boot Camp Workout

Prepare For Boot Camp With This 12 Week Workout

Average: 4.4 (13 votes)
4.4 5 13
So boot camp is only a short time away, and you need to get in shape. This 12 week program will help turn you into a physically fit, running, push up and sit up machine.

Workout Summary

Main Goal:
General Fitness
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Machines
Target Gender:
Male & Female
Author:

Workout Description

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

Ever wanted to try a boot camp program? No, not THAT kind of boot camp (the one with the 40 year-old soccer moms trying to lose that extra weight they blame the kids on), I am talking about the original boot camp – military-style. The one that challenges you to the core, the very thing that can prepare you for anything while making you a lean, mean freaking machine!

Whether you are about to enter into the armed forces or just want to delve into something a little different for once, the challenge of participating in such a program will test your mettle to the max while shedding a few tears and a few buckets of sweat along the way.

Functionality is the name of the game when it comes to preparing for boot camp. Your ability to push, pull, drag, jump and possess a superior level of stamina will be the focus of this 12 week program. Sure, you will also reap the reward of a more muscular, leaner physique (not a bad side effect), but your capacity to handle real-world challenges (along with boot camp) will dramatically expand. So, put on your big boy pants and let’s get to some real work.

Push Ups

12 Week Boot Camp Workout

The following 12 week training plan is broken down into four, three week segments. Each segment will increase in intensity and volume but total time will stay the same. This “training density” will progress forward while challenging you to do more work in the same amount of time. No drill sergeant required.

Now, let’s not waste anymore time!

Weeks 1-3

Perform the workouts below on nonconsecutive days (i.e. Monday, Wednesday, and Friday). Rotate routines, for example Monday: A, Wednesday: B, Friday: A, Monday: B, etc.

Weeks 1-3
Routine A
Exercise Sets/Reps Rest
Push Ups A total of 30 reps 60
Pull Ups A total of 30 reps 60
Bodyweight Dips A total of 30 reps 60
Barbell Clean & Press (Warmup) 1x15 60
Barbell Clean & Press 3x6 60
Inverted Row A total of 30 reps 60
Floor Crunch 3x20 30
½ mile run at a comfortable pace    
Weeks 1-3
Routine B
Exercise Sets/Reps Rest
Bench Press (Warm up) 2x15 60
Bench Press 3x6 60
Deadlift (Warm up) 2x15 60
Deadlift 3x6 60
Diamond Push Up A total of 30 reps 60
Reverse Grip Pull Up A total of 30 reps 60
Squat (Warm up) 1x15 60
Squat 3x6 60
Lying Leg Lift 3x20 30
½ mile run at a comfortable pace     

Pull Ups

Weeks 4-6

As before, perform the workouts below on nonconsecutive days (i.e. Monday, Wednesday, and Friday). Rotate routines, for example Monday: A, Wednesday: B, Friday: A, Monday: B, etc.

Weeks 4-6
Routine A
Exercise Sets/Reps Rest
Push Ups A total of 40 reps 60
Pull Ups A total of 40 reps 60
Inverted Row A total of 40 reps 60
Barbell Upright Row (Warmup) 1x15 60
Barbell Upright Row 3x8 60
Bodyweight Dips A total of 40 reps 60
Incline Bench Crunch 3x20 30
1 mile run at an increased pace    
Weeks 4-6
Routine B
Exercise Sets/Reps Rest
Deadlift (Warm up) 2x15 60
Deadlift 3x8 60
Bench Press (Warm up) 2x15 60
Bench Press 3x8 60
Reverse Grip Pull Up A total of 40 reps 60
Diamond Push Up A total of 40 reps 60
Front Squat (Warm up) 1x15 60
Front Squat 3x8 60
Hanging Leg Lift 3x20 30
1 mile run at an increased pace    

Push Ups

Weeks 7-9

Now, your frequency will increase a bit to four days per week. Perform the workouts below on four days such as Monday: A, Tuesday: B, Thursday: A and Friday: B.

Weeks 7-9
Routine A
Exercise Sets/Reps Rest
Push Ups (Alternate normal and diamond versions) A total of 50 reps 60
Bodyweight Dip A total of 50 reps 60
High Rope Cable Pull 3x10 30
Standing Dumbbell Press (Warmup) 1x15 60
Standing Dumbbell Press 3x10 60
Incline Bench Sit Up 3x20 30
Plank 3x20-30 sec 30
1 1/2 mile run at an increased pace    
Weeks 7-9
Routine B
Exercise Sets/Reps Rest
Deadlift (Warm up) 2x15 60
Deadlift 3x8 60
Pull Up (alternate normal and reverse-grip) A total of 50 reps 60
Inverted Row A total of 50 reps 60
Box Jump 3x10 30
Farmer’s Walk or Sled Push 3 Roundtrips 60
Hanging 3-way Leg Lift 3x20 60
Plank 3x20 30
1 1/2 mile run at an increased pace    

Dips

Weeks 10-12

Frequency will hold steady at four days per week. Perform the workouts below on four days such as Monday: A, Tuesday: B, Thursday: A and Friday: B.

Weeks 10-12
Routine A
Exercise Sets/Reps Rest
Push Up (Alternate normal and diamond versions) supersetted with Pull-up (alternate normal and reverse-grip) A total of 50 reps each 60
Bodyweight Dip supersetted with Inverted Row A total of 50 reps 60
Barbell Hang Cleans 3x10 60
Russian Twist 3x20 60
¾ Rep Incline Bench Sit-Up with 3 second pause 3x10 60
Plank 3x20-30 sec 30
2 mile run at an increased pace    
Weeks 10-12
Routine B
Exercise Sets/Reps Rest
One-arm Kettlebell Clean and Press (Warm Up) 2x15 60
One-arm Kettlebell Clean and Press 3x8 60
Box Jump supersetted with Farmer’s Walk or Sled Push 3 x 12-15 and 3 roundtrips 60
Dumbbell Deadlift 1x15 60
Dumbbell Deadlift 3x8 60
Floor Crunch 3x20 30
Hanging Leg Lift and Hold 3x15 30
Plank 3x20-30 sec 30
2 mile run at an increased pace    

Related Workouts View all Cardio Workouts

  • Share This Article
  • Rate & Share
    Average: 4.4 (13 votes)
  • About The Author
    Brad is the founder of Workout Lab. He has a Master's degree in Kinesiology and is a consultant, writer, strength & conditioning specialist, husband and father. Brad is a military veteran and a cancer survivor.
Related Supplements View all Top Supplements
Superior Amino 2222

2,222mg of High Quality Fast-Release Aminos Including All 8 Essentials!

5
Average: 5 (1 vote)
Quest Bar

High Protein, Low In Non-Fiber Carbs & No Sugar Alcohols!

4.8
Average: 4.8 (10 votes)

Comments (4)

Add a comment

No Profile Pic
Phatan
Posted Tue, 12/24/2013 - 02:05

A solid workout for solid strength

  • 8
  • 9
No Profile Pic
Chris
Posted Thu, 12/26/2013 - 10:50

What type of nutrition should go with this for max results? Would something like the bizzy diet work or should you incorporate larger portions?

  • 8
  • 10
No Profile Pic
nicole
Posted Fri, 07/04/2014 - 11:16

A lot of protein and vegetables. Very little carbs. Like no bread. You can eat fruit but its a lot of sugar and should only be eaten for breakfast. If you're going to eat a big meal make it breakfast. Drink NOTHING BUT WATER. this is all the stuff my recruiter told me

  • 3
  • 2
No Profile Pic
Nic Pennock
Posted Thu, 02/06/2014 - 16:30

Can you use assisted chin up and dips and can this workout be use fat loss workout

  • 10
  • 7

Add new comment