Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration4 weeks
- Days Per Week5
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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.
40 Comments
On back and shoulders days can I do punch bag instead of cardio?
Yes
How to do the 30 minutes hiit cardio?
That is up to you, but I like to do 30 seconds of all-out High Effort with 90 seconds of moderate effort
90 seconds - moderate
30 seconds - high
repeat for 30 total minutes
Hope this helps!
Moderate its like jogging or walking?
Jogging.
Can I replace cable crossover with machine per fly?
You can, indeed!
Hi
Great program can i get an example of hiit cardio on second day and maybe can i do it on the same day but separated as morning evening ?
Thanks
Hi, Gian. Pick any cardio machine and alternate 60 seconds of high intense work with 60 seconds of moderate work. By the time 30 minutes has passed, you'll have done 15 rounds. If you have to separate the two activities, it will be ok.
How to do the 10 rounds of 60 sec treadmill intervals??
Hey Niv, hit stop on the machine so the belt slows down and you can step off to rest. Around the 55 second mark, start the belt and start moving while you pick the pace back up.
Can i add arms exercise on 6th day too and take rest on 7th day?
Too much of something isn't necessarily a good thing, Garry. More arm work may not help, and could negatively affect your recovery.
I have a question. Will the program help me build muscle mass as well as athleticism and strength? Because my goal is to train like an athlete and show like one
Hi, Niv. You will notice athleticism and strength. Mass is determined by the calories you take in. Make sure you eat a lot and that the food you have is healthy.
Since you want to train like an athlete, control weight at all times, and use a full range of motion. Shortcuts on nothing! Good luck!
ok so this is kinda dumb, and I don't think that I should be asking this. but I've completed all the "dumbell only" workouts for the past half year, and I'm ready to move on to more. So I tried this workout, but as I do all my fitness at home with 20,25 and 30 lbs weights, bands, and an excersice ball. I've substituted machine exercises for another motion, will this affect me A LOT or just a little bit.
thanks
its the end of my 1st week and I can't even get out of bed lol love this workout
What kind of diet plan should I use to gain weight with this workout? I’m a skinny 5’9 125lb 18 year old. I just want to gain some weight and build some muscle. Thanks!
Hi Tyler,
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hi rest time for day 2,3 and?
Thanks
Is it possible to gain muscle mass with this workout routine?
Is it possible to transform this 5 days per week workout program to 4 day per week program?
When it says 4 sets, 15-20 reps, does that mean each set is 15-20 reps, or 15-20 reps between 4 sets?
Hi Jack,
Each set is 15-20 reps.
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?
Hi Aaron,
Hold for the 10 seconds.
Hope this helps!
what a great workout, just finished 3 weeks of 4, I do recommend everyone to try it.
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.
Hi Juan,
Start here: https://www.muscleandstrength.com/tools/bmr-calculator
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-...
Can I do this program longer than 4 weeks?
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!
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
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.
Got it! Thank you so much for answering!
When it says number of reps: failure.
What does that mens?
Hi Hako,
You perform repetitions until you can no longer do so with good form.
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
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 !!
What should my weight be for such high number of reps? Should I go heavy or light?? Or kinda shoot for the middle?
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!