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
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Barbell, 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)

  • 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
  • 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.

Posted on: Thu, 12/29/2022 - 11:24

On back and shoulders days can I do punch bag instead of cardio?

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Posted on: Sun, 01/08/2023 - 12:56


Posted on: Tue, 12/13/2022 - 13:29

How to do the 30 minutes hiit cardio?

M&S Team Badge
Posted on: Tue, 12/13/2022 - 15:13

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!

Posted on: Fri, 12/16/2022 - 12:16

Moderate its like jogging or walking?

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Posted on: Mon, 12/26/2022 - 10:28


Posted on: Mon, 06/13/2022 - 09:29

Can I replace cable crossover with machine per fly?

M&S Team Badge
Posted on: Wed, 06/15/2022 - 09:06

You can, indeed!

Posted on: Tue, 06/07/2022 - 16:25

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 ?

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Posted on: Thu, 06/09/2022 - 08:15

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.

Posted on: Sun, 06/05/2022 - 07:48

How to do the 10 rounds of 60 sec treadmill intervals??

M&S Team Badge
Posted on: Tue, 06/07/2022 - 20:38

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.

Posted on: Thu, 06/02/2022 - 09:41

Can i add arms exercise on 6th day too and take rest on 7th day?

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Posted on: Tue, 06/07/2022 - 20:35

Too much of something isn't necessarily a good thing, Garry. More arm work may not help, and could negatively affect your recovery.

Posted on: Mon, 05/23/2022 - 14:33

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

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Posted on: Thu, 05/26/2022 - 21:11

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!

Posted on: Mon, 05/13/2019 - 21:15

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.
its the end of my 1st week and I can't even get out of bed lol love this workout

Tyler White
Posted on: Tue, 03/19/2019 - 22:32

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!

Andrea Paolini
Posted on: Mon, 02/25/2019 - 04:13

Hi rest time for day 2,3 and?

Posted on: Thu, 01/10/2019 - 11:45

Is it possible to gain muscle mass with this workout routine?

Posted on: Thu, 01/10/2019 - 11:44

Is it possible to transform this 5 days per week workout program to 4 day per week program?

Posted on: Thu, 12/27/2018 - 18:35

When it says 4 sets, 15-20 reps, does that mean each set is 15-20 reps, or 15-20 reps between 4 sets?

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Posted on: Wed, 01/02/2019 - 12:25

Hi Jack,

Each set is 15-20 reps.

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

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?

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Posted on: Wed, 10/24/2018 - 10:26

Hi Aaron,

Hold for the 10 seconds.

Hope this helps!

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

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

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

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.

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

Can I do this program longer than 4 weeks?

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Posted on: Mon, 08/13/2018 - 11:17

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!

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

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

M&S Team Badge
Posted on: Fri, 08/10/2018 - 08:49

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.

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

Got it! Thank you so much for answering!

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

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

M&S Team Badge
Posted on: Wed, 08/08/2018 - 08:38

Hi Hako,

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

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

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

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

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 !!

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

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

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Posted on: Tue, 07/17/2018 - 08:43

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!