The Warrior Elite Workout Program

Build muscle like an elite warrior with this program inspired by the training of some of our active duty military men and women! Read on to learn more!

Workout Summary

Build Muscle
Split
Advanced
4 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

Maintaining one’s physical fitness is essential to being successful in the Armed Forces.

Aside from being held to the highest moral standard and adapting to the military way of life, soldiers must abide by strict physical fitness demands to be ready for combat and noncombat operations.

Even more physically demanding when you’re serving in the Army, are the very intense and rigorous workouts one must perform to meet mandatory fitness requirements.

Ever challenge yourself? Ever been pushed beyond your limits or breakpoints?

Well if you haven’t - this is the perfect workout program for you.

The Warrior Elite Workout Program Overview

This Warrior Elite Fitness Program is an intense 4 week long program that will give you a taste of how an “Army soldier” trains on a constant basis. Go above and beyond to not only keep up with Army fitness standards, but try to exceed them!

This month-long program will test not only your drive, discipline, and fitness level, but resilience and willpower to push your body until it can’t go anymore.

And remember one thing, never quit, maintain positive thoughts, and never doubt yourself.

Day 1: Chest, Abs, Cardio

Exercise Sets Reps
1. Wide Grip Bench Press 5 15-20
2. Dumbbell Fly 4 Failure
3. Incline Bench Press 4 10-12
4. Cable Crossover 3 25
5a. Russian Twist 3 15 Each
5b. Bicycles 3 15 Each
6. Side Bridge 3 10 Each
7a. Chest Dips 2 Failure
7b. Push Ups 2 Failure

Cardio: 10 rounds of 60 sec treadmill intervals (45-60 rest in between per round)

Notes
  • Take 30-45 sec rest periods between each set
  • Lower barbell weights on each final set
  • A 90-120 second rest period between abdominal sets
  • Drink plenty of water before and after working out

Day 2: Back, Cardio, Abs

Exercise Sets Reps
1. Pull Ups 4 Failure
2. One-Arm Dumbbell Row 4 15, 12, 8, 8
3. T-Bar Row 3-4 10-12
4. Wide Grip Chin Up 3-4 Failure
5. Bent Over Barbell Row 5 20, 15, 10, 10, 8
6. Stiff Legged Deadlift 4 8-12
7. Floor Leg Raise 3 8
8. Hanging Leg Raise 5 15
9. Crunches 3 Failure

Cardio: 30 minutes of HIIT cardio

Day 3: Legs, Calves, Quads

Exercise Sets Reps
1. Front Squat 5 12-15
2. Leg Extensions 5 15
3. Leg Press 6 10-15
4. Barbell Lunge 4 15-20
5. Seated Leg Curl 4 10-20
6. Stiff Leg Deadlift 3 6

Cardio: Cooldown (Treadmill) 15-20 minutes

Day 4: Arms (Biceps, Triceps, Abs)

Exercise Sets Reps
1. Barbell Curls 3 12-15
2. Preacher Curls 4 15
3. Skull Crushers 3 12-15
4. Tricep Pushdown 3 20
5a. Concentration Curls 4 20
5b. Hammer Curls 4 20
6. Dumbbell Kickbacks 4 15
7. Crunches 3 20-25
8. Tricep Dips 3 Failure
9a. Oblique Crunch 3 15 Each
9b. Windshield Wipers 3 15
Notes
  • Take 30-45 sec rest periods between each set
  • Lower barbell weights on each final set
  • A 90-120 second rest period between abdominal sets
  • Drink plenty of water before and after working out

Day 5: Shoulders & Delts, Cardio, Abs

Exercise Sets Reps
1. Standing Military Press 3 10-15
2. Standing Dumbbell Press 4 12-15
3. Side Lateral Raise 5 15
4. Upright Barbell Row 4 10-12
5. Barbell Shrugs 3 10
6. Bent Over Reverse Fly 4 10-15
7. Reverse Crunch 3 20
8. Leg Raise 3 15
9. Oblique Crunch 3 15
10. Plank 2 60-75
11. Cable Crunch 4 20
12. Lying Heel Touches 2 20 Each

Cardio: 30 minutes of moderate walking on the treadmill or bike

Mission Complete

Congratulations, you’ve completed an intense and physically grueling month-long Warrior Elite Fitness program.

Give yourself a pat on the back, you deserve it. You trained hard, ate clean, slept well, and most importantly you didn’t quit - One thing soldiers never do is quit. They're taught to be relentless.

The month has come to an end. Go hiking, take a walk in the park, or better yet treat yourself to a nice “cheat meal”. Well deserved. You persevered and fought to finish. You’ve now earned the title to call yourself “Warrior Elite”.

But this is not the end. Use this as a step stool to future workout programs you plan on doing and you’re always free to continue this program for as long as you desire.

16 Comments+ Post Comment

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Posted Wed, 10/24/2018 - 10:14
Aaron

For the core portion of the workout it shows side bridge (side plank) for 3 sets and 10 reps. Are we holding it for 10 seconds or is there a motion involved?

JoshEngland's picture
Posted Wed, 10/24/2018 - 10:26
JoshEngland

Hi Aaron,

Hold for the 10 seconds.

Hope this helps!

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Posted Tue, 09/11/2018 - 06:10
Youssef

what a great workout, just finished 3 weeks of 4, I do recommend everyone to try it.

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Posted Mon, 08/13/2018 - 21:04
Juan Perez

What is a good clean diet to follow along with this program ? My main goals is so lose weight (fat weight) about 20-25lbs. I am 21 5’8” 215lbs and most of my gained weight was probably because of too much beer and lack of exercise.

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Posted Sat, 08/11/2018 - 10:02
Eli Sultanov

Can I do this program longer than 4 weeks?

JoshEngland's picture
Posted Mon, 08/13/2018 - 11:17
JoshEngland

Hi Eli,

Sure, but I'd recommend taking a week off every so often to deload and recover from the amount of volume here.

Hope this helps!

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Posted Thu, 08/09/2018 - 15:01
Oscar C.

This might be a dumb question but I have to ask. Next to the exercise numbers, where it has letters (a,b) what doea that mean? Thanks in advance

JoshEngland's picture
Posted Fri, 08/10/2018 - 08:49
JoshEngland

Hi Oscar,

They represent supersets, trisets, or giant sets. You should perform each exercise without rest in between. Once you finish all exercises listed, then you take your rest period.

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Posted Mon, 08/13/2018 - 12:54
Oscar C.

Got it! Thank you so much for answering!

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Posted Wed, 08/08/2018 - 04:51
Hako

When it says number of reps: failure.
What does that mens?

JoshEngland's picture
Posted Wed, 08/08/2018 - 08:38
JoshEngland

Hi Hako,

You perform repetitions until you can no longer do so with good form.

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Posted Thu, 07/26/2018 - 04:42
Andrew

It can be really confusing looking at all different workouts and knowing what works for you and what doesnt.
Ive completed about 4-5 workout programs off muscle and strength, mostly for strength and muscle building which all vary in their own way.

That being said even in Australia we know the US services know what it means to be fit and the best you can be and when i saw this come up i had to give it at shot.

In a word this workout is awesome.
This workout makes you tough it out and gives you the sorness 1-2 days after if its done as per the program.

Not the im sore i over did it feel...but the feeling your body is repairing and growning. You know a day after your day you have worked you muscle groups well and the gains will come.

Highly recommend this workout. Love it

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Posted Mon, 07/23/2018 - 08:07
Malak Youssef

This is an Amazing Workout ( 5/5 Stars )
This is my 3rd Week and i feel already the changes.
Thanks a lot for this WORKOUT .. i recommend everyone to try it !!

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Posted Mon, 07/16/2018 - 22:09
Xavier

What should my weight be for such high number of reps? Should I go heavy or light?? Or kinda shoot for the middle?

JoshEngland's picture
Posted Tue, 07/17/2018 - 08:43
JoshEngland

Hi Xavier,

75-85% of your working max for that rep range. You should finish each lift feeling as though you have 1-2 reps still left in the tank.

Hope this helps!