This 30 day military athlete workout was designed to give you the grit and athleticism of our service men and women, along with the size of a bodybuilder.
Workout Summary

Workout Description

Military workouts are known to be more physically and mentally demanding than your average everyday simple routine.

In basic training, the new recruits get their mind, body, and soul pushed to limits they are not used to.

That’s why when you talk to most soldiers they will tell you they were in the best shape of their life during basic training.

I know CrossFit renders great results, but before boxes started popping up, military style workouts were the style of workouts getting the job done.

Military workouts are more performance-based, and are less focused on achieving an aesthetic look - like most programs you'll find online.

With this program we will combine military style training with bodybuilding. The goal is to build a hybrid athlete that looks good and is able to perform at the highest level as well.

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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

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Getting Started with the 30 Day Military Athlete Workout

Each weight training day will begin with a ladder method superset of 2 exercises. One exercise will increase in reps and the other will decrease in reps until you've completed the ladder.

For example: When performing pull ups you will do 10 reps, followed by a set of dips that you will perform 1 rep, then go back to pull ups to do 9 reps, followed by dips again too for a set of 2. And you will continue this process until you get to 10 dips and 1 pull up. Try to rest as little as possible.

After you've finished the ladder superset, you’ll move on to 2 different giant sets and finish up with some burnout sets.

Each weight training day will work two muscle parts, followed by a 2 mile run where you’ll go as fast possible. There is also a cardio challenge day, an endurance & bodyweight training day, and a total body AMRAP day.

What Can You Achieve with this Program?

I want you to be advised that is program is meant to be challenging to strengthen your mind, increase your fitness level overall, and give you the satisfaction that you were able to complete a challenging program, so let’s be happy to be uncomfortable.

Workout 1: Chest & Back
Exercise Sets Reps
1a. Pull Ups 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1b. Dips 10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
2a. Incline Dumbbell Bench Press (90 degrees) 5 10
2b. Incline Dumbbell Bench Press (45 degrees) 5 10
2c. Flat Bench Dumbbell Press 5 10
2d. Dumbbell Chest Fly 5 8-12
3a. Bent Over Row 5 10
3b. 1 Arm Dumbbell Row 5 10 Each
3c. Bent Over Dumbbell Rear Fly 5 10
3d. Reverse Grip Bent Over Row 5 10
4a. Decline Push Up 3 Failure
4b. Push Up 3 Failure
4c. Incline Push Up 3 Failure
4d. Plank 3 30 Secs
5a. Wide Grip Lat Pull Down 3 12-15
5b. Reverse Grip Pull Down 3 12-15
5c. Straight Arm Pull Down 3 12-15
5d. Chin Ups 3 Failure

Cardio: Run 2 miles as fast as possible.

Workout 2: Shoulders & Legs
Exercise Sets Reps
1a. Barbell Push Press 10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
1b. Burpees 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Seated Dumbbell Lateral Raise 5 10
2b. Standing Dumbbell Lateral Raise 5 10
2c. Seated Dumbbell Front Raise 5 10
2d. Standing Dumbbell Front Raise 5 10
3a. Weighted Jump Squat 5 10
3b. Front Squats 5 10
3c. Weighted Wall Sits 5 30 Secs
3d. Wall Sits 5 30 Secs
4a. Arnold Press 3 12-15
4b. Wide Grip Upright Row 3 12-15
4c. Shrugs 3 20
5a. Dumbbell Sumo Deadlift 3 12-15
5b. Leg Curls 3 12-15
5c. Lunge Jumps 3 12-15 Each

Cardio: 7 rounds of HIIT performing 30 secs walking, 1 min jogging, and 30 seconds sprinting

Workout 3: Arms
Exercise Sets Reps
1a. Barbell Curl 10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
1b. Diamond Push Up 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Incline Dumbbell Curl 5 10
2b. Seated Curl 5 10
2c. Standing Curl 5 10
2d. Leaning Curl 5 10
3a. Incline Skullcrusher 5 10
3b. Skullcursher 5 10
3c. Close Grip Press 5 10
3d. Bench Dips 5 20
4a. Hammer Curls 3 12
4b. Machine Preacher Curls 3 12
4c. Push Ups 3 10
5a. Tricep Cable Pushdown 3 20
5b. Reverse Grip Tricep Cable Pushdown 3 20
5c. Overhead Cable Extension 3 10

Cardio: Run 2 miles as fast as possible.

Workout 4: Cardio Challenge
Exercise Sets Reps
1a. Burpees 20 20-1
1b. Jump Rope 20 100

In this challenge, you'll perform a burpee and jump rope circuit. Start with 20 burpees and work your way down to 1. Between each set of burpees, perform 100 jumps using a jump rope.

Workout 5: Total Body AMRAP
Exercise Sets Reps
1a. Push Ups 10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
1b. Barbell Thrusters 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Bench Press 10 Mins 10
2b. Pull Ups 10 Mins 7
2c. Elevated Push Up 10 Mins 10
2d. 1 Arm Row 10 Mins 10 Each
3a. Dumbbell Shoulder Press 10 Mins 10
3b. Back Squats 10 Mins 10
3c. Lateral to Front Raises 10 Mins 10
3d. Rear Lunge 10 Mins 10 Each
4a. Barbell Curl 10 Mins 10
4b. Machine Tricep Dips 10 Mins 10
4c. Hammer Curls 10 Mins 10
4d. Kick Backs 10 Mins 10

Note: For the 10 Min giant sets, perform each exercise in a circuit fashion for the entire 10 minutes. The goal is to perform as many quality reps as possible in the 10 min period.

Workout 6: Endurance & Abs
Exercise Sets Reps
1a. Jog 5 10 Mins
1b. Toes to Bar 5 10
1c. Sit Ups 5 20
1d. Leg Raises 5 30
1e. Mountain Climber 5 40

Note: Perform the workout in a circuit fashion, using the ab training as your rest period from the jog.

Final Notes

This workout program is very intense and taxing on the body, so only do this program for 30 days.

Then once completed, move on to another program and come back to this workout when you feel you need to take it to the next level again.

Let’s report to duty and finish this Military Athlete Trainer.

Posted on: Fri, 08/19/2022 - 09:01

How to do incline bench press 90 degrees?

M&S Team Badge
Posted on: Sat, 08/20/2022 - 14:52

Yeah, it's a seated press. Not sure why it's worded like that.

Posted on: Wed, 06/01/2022 - 08:05

Will the program help me build an athletic body? And also gain some muscle mass?

M&S Team Badge
Posted on: Sun, 06/05/2022 - 07:28

It will help you make great strides towards those goals. As long as you support the training with proper nutrition, you can gain muscle mass as well.

Paul Cowan
Posted on: Tue, 05/31/2022 - 17:04

Man this is the best program I hand ever done. I am in a brilliant mood all day after doing this. So many of the workouts online are feeble and I barely break sweat.

Do you have any others like this.

Posted on: Tue, 04/26/2022 - 11:49

I love this. I’ll have to adjust based on the equipment I have but still I love a challenge. Can’t wait to start tomorrow!

M&S Team Badge
Posted on: Thu, 04/28/2022 - 10:12

Hey Chip, let us know what equipment you're switching and how you do on the program. Best of luck, and thanks for reading M&S!

Posted on: Thu, 04/28/2022 - 10:30

The only adjustments I had to make was using dumbbells for the benchpress instead of a barbell and doing bench dips instead of machine dips. I do all my workouts at home. Thanks for responding!

Posted on: Thu, 01/20/2022 - 08:45

Can you explain what's the reasoning behind doing both seated and standing versions of the same exercise on the same day? Wouldn't it make more sense to vary the exercise

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Posted on: Fri, 01/21/2022 - 18:03

Standing to challenge the entire body, seated to provide more isolation for the main muscle groups.

Clayton Harrington
Posted on: Wed, 12/22/2021 - 01:01

Is the 7th day a rest day or do you just start all over again.

M&S Team Badge
Posted on: Wed, 12/22/2021 - 14:31

Seventh day is a rest day, Clayton. Make recovery a priority on that day before starting over the next week.

Clayton Harrington
Posted on: Wed, 12/22/2021 - 14:49

Thank You! Will do.

Posted on: Wed, 10/13/2021 - 05:37

don't understand the plan... Mainly the reference of "sets" and "reps" in my opinion this will take a long time.... Exercises 2a, 2b, 2c etc... are very similar and if there is no rest the performance will be low.... there are too many sets... I don't understand how this is a good workout

M&S Team Badge
Posted on: Mon, 10/18/2021 - 21:20

Hey Pedro, you could rest briefly between the giant sets once they are completed. The workout does take more time than most to finish. That said, if you don't like this one, there are many other free workouts here on M&S that you can choose from. What are your goals right now?

Spencer Crisp
Posted on: Mon, 07/19/2021 - 08:37

2000 jump ropes in a workout…?

deepak joshi
Posted on: Sun, 08/30/2020 - 16:01

In the 30 day military workout, i have to do only two exercise from 2a, 2b, 2c, 2d or i have to do all 4 exercise. Similarly i have to do only 2 exercise of 3 and 4.

M&S Team Badge
Posted on: Wed, 09/23/2020 - 12:31

Hey deepak - all exercises listed should be completed. For example, 2a-2d should be completed as a superset before moving on to 3a-3d. Hope that helps!

Ahmed Hanafy
Posted on: Mon, 10/04/2021 - 08:07

Hi, but that means for Workout 5: Total Body AMRAP, if it is required to do all the workouts it will take more than 2 hours to complete it, is that right?

Posted on: Sun, 11/03/2019 - 02:24

Could some one please clarify how workout 5 works please. The note at the bottom states as many reps as possible but for example the 2a 2b 2c 2d columns give you the number of reps,

So I'm thinking for the 10mins you would do the 10, 7, 10, 10, back to the start (no rest) then again 10, 7, 10, 10 and continue in this fashion for the full 10 mins. Is this correct please.


Posted on: Mon, 12/16/2019 - 08:47

He meant as many circuits as possible. So workout for 10 minutes and repeat the cycle as many times as you can.

Posted on: Tue, 04/30/2019 - 19:41

Hi Marcus, I’m about to start using your programme which looks to be exactly what I was looking for to get back into a great physical shape. But, I was wondering how long each rest should be for between each set? 10-15 seconds is what I was thinking.
Also, do you have any meal prep options or is a well balanced diet still okay?

Posted on: Sun, 04/28/2019 - 04:52

Hi there,

this workout is really amazing. However it seems to take nearly two hours to complete it. Approx. 10 minutes for the ladder set (1), 20 minutes or so for the giant sets (each) (2) and (3), and approx. 10 min. each for the burnout sets (4) and (5). I tend to take 1-1.5 minutes rest between each superset and the other.
Is there anything wrong I am doing? For example, shall I perform each exercise faster (hence with a lower weight)?
And of course there's also the 2 miles run, which should take 15 minutes.

Posted on: Tue, 08/03/2021 - 04:07

Agree. It does not take 60 minutes or less. Impossible. 1:30 is my time and then I have actually sometimes left out 6-8 sets sometimes.

Tommy T
Posted on: Tue, 04/26/2022 - 15:51

Remember hes a military dude. Look at their workouts. 60minutrs is norging for them. No rest. They just go all in

Posted on: Sun, 04/07/2019 - 20:14

What is the rest time in between supersets!?
Going from 2a 2b 2c to 3a 3b 3c

Robert Hunter
Posted on: Sat, 03/23/2019 - 17:22

I’m interested in trying this work out plan my only question is is it OK to drink a protein shake after the weight training part of this before I do the 2 mile run? Because protein intake is crucial and has a very small time window after strength training

M&S Team Badge
Posted on: Mon, 03/25/2019 - 09:57

Hi Robert,

If you can stomach it before running, sure. The anabolic window is a proven myth tho. You'll be fine if you need to wait to consume your protein post-workout.

Hope this helps!

Cane Cantrell
Posted on: Tue, 12/04/2018 - 15:43

Looking to get back into my former "basic training glory" after knee issues. I don't have access to a gym so any recommendations on substitutions for the machine exercises?

Posted on: Mon, 11/26/2018 - 11:38

Confused on the 45 & 90 degree Incline Dumbbell press. Am I changing the angle of the bench from 45 to 90 degrees?

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Posted on: Mon, 11/26/2018 - 13:10

Hi Andrew,

Yes, that is correct.

Posted on: Mon, 11/26/2018 - 13:23

Thank you!

Brian Dupuis
Posted on: Tue, 04/02/2019 - 13:17

Thats what i thought as well

Darrick Duran
Posted on: Mon, 12/17/2018 - 06:57

Question... if the bench is set to 90 degrees doesn't this work out become a shoulder press? Thanks

Josh Emmans
Posted on: Fri, 09/04/2020 - 14:59

How can that be correct, it would become shoulder press on chest back day?

Carisa Hicks
Posted on: Tue, 11/06/2018 - 13:12

Can I do this for 30 days and take a week off and then restart it again for another 30 days?

M&S Team Badge
Posted on: Tue, 11/06/2018 - 16:57

Hi Carisa,

Yes, you can absolutely do that.

Carisa Hicks
Posted on: Wed, 11/07/2018 - 18:21

Awesome! I love this program .. glad I found it

Posted on: Mon, 10/15/2018 - 22:54

How much break time between ciricut set and between each ciricut? Tried the first chest/back exercise and couldn’t figure it out so I just didn’t break well very minimal and I couldn’t get decent reps even after lowering weight.

muhammad nabeel
Posted on: Fri, 09/28/2018 - 02:26

what should be the weight limit for the exercises like barbell push press where reps are going from 1,2,3,4...10. weight should be same on all reps or it should reach failure on all sets.

M&S Team Badge
Posted on: Fri, 09/28/2018 - 09:28

Hi Muhammad,

I'd use your 10-12 rep max. The set is meant to be performed as a supersetted circuit. So your rest for each exercise is actually doing the other exercise in the grouping.

Hope this helps!

Posted on: Fri, 09/28/2018 - 13:14

Yes thanks a lot.

Marcus Wallace
Posted on: Fri, 09/28/2018 - 20:20

Weight should be the same , I suggest a weight you can do at least 15 clean reps with, you will get a great pump but also you will raise your heart and burn fat as well

Posted on: Wed, 09/26/2018 - 13:03

I am a little unclear: are all of the exercises grouped into one number meant also to be executed as a circuit, or only if specifically noted? For example: Workout 1: Chest & Back. Are workings 2a, 2b, 2c, and 2d meant to be performed as a circuit (ie. one set of each back-to-back, repeat 5 times) or are we aiming to do 5 sets of 2a before moving onto 2b, etc. Thanks!

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Posted on: Thu, 09/27/2018 - 09:23

Hi Dave,

Yes, that is correct. They represent supersets and circuits.

Hope this helps!

M&S Team Badge
Posted on: Mon, 02/01/2021 - 10:08

Hey Shivam - you'll perform those exercises as a circuit.

Shivam Kumar
Posted on: Sat, 01/30/2021 - 00:59

What correct sir perform circuit of 2a,2b,2c & 2d or 5 set of 2a before moving on 2b

Shivam Kumar
Posted on: Thu, 02/04/2021 - 02:30

Please can you give me sample of this military workout as in circuit training