Workout Summary
- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Kettle Bells
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
Normally when the word boot camp is used in fitness circles it conjures visions of group exercise classes mimicking the style and cadence of actual military boot camp.
This isn’t about that.
The rigors of actual boot camp are oftentimes heralded with fear, admiration, and thoughts of intense training requirements. It’s void of spandex, exercise regressions and high fives with smiles.
Below is a vigorous 12 week military boot camp style workout program designed to kick your butt a little and get you in some serious shape.
Of course you’re not actually in basic training but try this out for the entire 12 weeks and you’ll only be better for it.
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Weeks 1-4
Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. You can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.
Workout A
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Pushups | 20 jumping jacks | 3-4 rounds of 10-20 reps |
| 1b. Inverted Rows | - | 3-4 rounds of 10-20 reps |
| 1c. Leg Lifts | - | 3-4 rounds of 10-20 reps |
| 2a. Box Jump | 20 steps of walking lunge | 3-4 rounds of 10-20 reps |
| 2b. Reverse Lunge | - | 3-4 rounds of 10-20 reps |
| 2c. Prisoner Squat | - | 3-4 rounds of 10-20 reps |
| 3a. Diamond Pushup | - | 3-4 rounds of 10-20 reps |
| 3b. Floor Crunch | - | 3-4 rounds of 10-20 reps |
| 3c. Plank | - | 3-4 rounds of 30 seconds |
| 4. 1 mile run | 3 min warm up | comfortable pace |
Workout B
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Front Squat | 2 x 10 | 3 x 12 |
| 1b. Dumbbell Stiff Leg Deadlift | 2 x 10 | 3 x 12 |
| 2a. Bench Press | 2 x 10 | 3 x 8 |
| 2b. Dumbbell Row | 2 x 10 | 3 x 8 |
| 3a. Kettlebell Swing | - | 3 x 12 |
| 3b. Overhead Press | - | 3 x 12 |
| 4. 1 mile run | 3 min warm up | comfortable pace |
Weeks 5-8
Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. You can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.
Workout A
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Feet- Elevated Pushups | 20 jumping jacks | 3-4 rounds of 10-20 reps |
| 1b. Chin Up | - | 3-4 rounds of 10-20 reps |
| 1c. Leg Lifts | - | 3-4 rounds of 10-20 reps |
| 2a. Box Jump | 20 steps of walking lunge | 3-4 rounds of 10-20 reps |
| 2b. Walking Lunge | - | 3-4 rounds of 10-20 reps |
| 2c. Calf Jump | - | 3-4 rounds of 10-20 reps |
| 3a. Diamond Pushup | - | 3-4 rounds of 10-20 reps |
| 3b. Sit Up | - | 3-4 rounds of 10-20 reps |
| 3c. Plank | - | 3-4 rounds of 30 seconds |
| 4. 1.5 mile run | 3 min warm up | comfortable pace |
Workout B
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Squat | 2 x 10 | 3 x 12 |
| 1b. Romanian Deadlift | 2 x 10 | 3 x 12 |
| 2a. Dumbbell Bench Press | 2 x 10 | 3 x 8 |
| 2b. Barbell Row | 2 x 10 | 3 x 8 |
| 3a. Kettlebell Press | - | 3 x 12 |
| 3b. Dumbbell Upright Row | - | 3 x 12 |
| 4. 1.5 mile run | 3 min warm up | comfortable pace |
Weeks 9-12
Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. For example, you can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.
Workout A
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Plyo Pushups | 20 jumping jacks | 3-4 rounds of 10-20 reps |
| 1b. Pull Up | - | 3-4 rounds of 10-20 reps |
| 1c. Decline Sit Up | - | 3-4 rounds of 10-20 reps |
| 2a. Walking Lunge | - | 3-4 rounds of 10-20 reps |
| 2b. Squat Jump | - | 3-4 rounds of 10-20 reps |
| 2c. Reverse Lunge | - | 3-4 rounds of 10-20 reps |
| 3a. Push Up on Swiss Ball | - | 3-4 rounds of 10-20 reps |
| 3b. Sit Up | - | 3-4 rounds of 10-20 reps |
| 3c. Plank | - | 3-4 rounds of 30 seconds |
| 4. 2 mile run | 3 min warm up | comfortable pace |
Workout B
| Exercise | Warm Up | Working Sets/Rounds |
|---|---|---|
| 1a. Goblet Squat | 2 x 10 | 3 x 12 |
| 1b. Kettlebell Romanian Deadlift | 2 x 10 | 3 x 12 |
| 2a. Incline Dumbbell Bench Press | 2 x 10 | 3 x 8 |
| 2b. Kettlebell Row | 2 x 10 | 3 x 8 |
| 3a. Single Arm Kettlebell Press | - | 3 x 12 |
| 3b. Dumbbell Shrug | - | 3 x 12 |
| 4. 2 mile run | 3 min warm up | comfortable pace |
Workout Notes:
Perform all exercises with a letter (ex. a, b, c) as a superset or circuit.
Be sure to take 60 seconds of rest after each superset and circuit.
If you have any other questions, please leave them in the comments!
36 Comments
Hello, I wanted to thank you for that plan, but if i has no access to a gym or gym equipment what to do with those workouts requiring equipment? I just have a pull up bar at home
Hi Faris, we may have a workout at the link below that can serve you well until you can invest in equipment or sign up for a gym membership.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
What if I don’t have access to a gym or gym equipment? Is there substitute workouts I can do in place of the chin-up?
Hi Colleen, If you don't have access to any form of equipment, then you could use a sturdy tree branch or go to a park where there may be a jungle gym or bars that you could do pullups from. If that is not an option, then investing in a home gym pull-up bar may be your only other option if you're set on doing this program.
I feel like you've answered this but I am still confused. Lets say I keep a schedule of Monday Tuesday, Thursday and Friday. Do I do Workout "A" on Monday and Thursday, then Workout "B" on Tuesday and Friday? Before the comment section it just sounded like, pick your workout option to go with and do those 4x a week.
Hi Layne, your example is correct. Following a schedule like that is preferred and what is recommended for best results. Thanks for reading M&S!
The workouts are tougher than it would first appear, LOL. Appreciate you posting this and making it available. I don't know a lot about working out but notice there were not any exercises specifically for the biceps. I'm sure there's a reason just curious about that. Thanks again. Much appreciated.
Hi Mark, I can't answer that for the author, but I can tell you that any time you are doing a pulling movement, the biceps are involved. So, they aren't being ignored completely. Glad you're here, and we hope you'll share the results after you finish this one up. Thanks for reading M&S!
Ok trying to do workout a on the first week 1 to 4 weeks is really hard. Should I do all of them in one set before trying 2 sets because when I get to about the 5th or 6th exercise I’m gassed out after 2 to 3 sets.
Hey Joseph, you should. That would be a great idea to help you build up. Keep us posted on your progress, and thank you for reading M&S!
I'm curious about the workout. Do I need to do Workout A and B together on the same day?
Hi Isa, the workouts are to be done on different days. The descriptions for each workout should have the training schedule included.
Hello. I’m starting the 12 week boot camp program today. I see there’s a workout an and also workout b. Do I choose one of these to do? Or do I do them as 1a, 2a, 3a etc out of both workouts A and workouts B until I’ve completed all of Workouts A & B? Thanks
When you see 1a and 1b, those are supersets. Do both before resting. Same with 2a and 2b, and so on. Pair them up by number and letter.
This workout plan has helped me so much of getting inshape and when the workout became easy I added weighted vests. so this workout definitely works if you’re eating right and doing the workouts.
What do you suggest is best for eating?
Hi Miko, this guide can help with eating and food plans.
https://www.muscleandstrength.com/expert-guides/fat-loss
Would this program benefit weight loss?
Yes
WHat would yall recomend to do on our off days? I would prefer to not just stop working out and then start again every two days, so would a long easy run and maybe some quicker sprints (alternating the two days) be alright for the off days?
Hey Cassidye - it's best to follow the program as written. Rest days are just as important as the workouts. Check out this article on rest day recovery strategies: https://www.muscleandstrength.com/articles/rest-days-active-recovery-vs-...
So for a super set, do you do one set of a workout then move onto the next (workout A, then B, then C) then you start over again?
Or do you do all the sets then move onto the next workout?
Most people do 1 set (Ex: A) then go to 1 set of the next (ex: B) and go back and forth until the superset is done and it works very well, but some say they just do all sets of 1 workout then immediately transition to the next and so on and it works good as well. Its up to your choosing to which way works and feels best for you, my friend.
What should I do if a can’t do a full pull up or push ups? Should I do the push ups on my knees and work my way up?
Hi Michelle,
I recommend eccentric portions of the movement. This will help overload the muscles in a way that will help you progress to the full rom variation.
Are there any workout plans you recommend after the 12 weeks are completel?
Hi Nathan,
You can give one of these 2 programs a try:
https://www.muscleandstrength.com/workouts/warrior-elite-workout-program
https://www.muscleandstrength.com/workouts/30-day-military-athlete-worko...
Do you do both A and B workouts in 1 day or do you split them across the week?
Just a question instead of 1 Mile run can it be Cross training?
What is the warm up 2x10 in the B section workouts suppose to be?
Hi Amanda,
You perform 2 warm-up sets of 10 reps at a lighter weight than your working sets.
Hope this helps!
Is the 60 seconds rest after per completing 1 round of the super circuit/set or after 3-4 rounds
do you use one or two kettlebells for the exercis?
Hi David,
Use one kettlebell for kettlebell exercises.
Hope this helps!
I have just completed the first week, but I wanted to know what diet should accompany this programme? My goal is fat loss and ideally would like to lose 6kg by end of October
Hi Toor,
Start here: https://www.muscleandstrength.com/tools/bmr-calculator
Then go here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
And finish up here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...