Prepare For Boot Camp With This 12 Week Workout
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.
Ever wanted to try a boot camp program? No, not THAT kind of boot camp (the one with the 40 year-old soccer moms trying to lose that extra weight they blame the kids on), I am talking about the original boot camp – military-style. The one that challenges you to the core, the very thing that can prepare you for anything while making you a lean, mean freaking machine!
Whether you are about to enter into the armed forces or just want to delve into something a little different for once, the challenge of participating in such a program will test your mettle to the max while shedding a few tears and a few buckets of sweat along the way.
Functionality is the name of the game when it comes to preparing for boot camp. Your ability to push, pull, drag, jump and possess a superior level of stamina will be the focus of this 12 week program. Sure, you will also reap the reward of a more muscular, leaner physique (not a bad side effect), but your capacity to handle real-world challenges (along with boot camp) will dramatically expand. So, put on your big boy pants and let’s get to some real work.
12 Week Boot Camp Workout
The following 12 week training plan is broken down into four, three week segments. Each segment will increase in intensity and volume but total time will stay the same. This “training density” will progress forward while challenging you to do more work in the same amount of time. No drill sergeant required.
Now, let’s not waste anymore time!
Weeks 1-3
Perform the workouts below on nonconsecutive days (i.e. Monday, Wednesday, and Friday). Rotate routines, for example Monday: A, Wednesday: B, Friday: A, Monday: B, etc.
| Weeks 1-3 | ||
|---|---|---|
| Routine A | ||
| Exercise | Sets/Reps | Rest |
| Push Ups | A total of 30 reps | 60 |
| Pull Ups | A total of 30 reps | 60 |
| Bodyweight Dips | A total of 30 reps | 60 |
| Barbell Clean & Press (Warmup) | 1x15 | 60 |
| Barbell Clean & Press | 3x6 | 60 |
| Inverted Row | A total of 30 reps | 60 |
| Floor Crunch | 3x20 | 30 |
| ½ mile run at a comfortable pace | ||
| Weeks 1-3 | ||
|---|---|---|
| Routine B | ||
| Exercise | Sets/Reps | Rest |
| Bench Press (Warm up) | 2x15 | 60 |
| Bench Press | 3x6 | 60 |
| Deadlift (Warm up) | 2x15 | 60 |
| Deadlift | 3x6 | 60 |
| Diamond Push Up | A total of 30 reps | 60 |
| Reverse Grip Pull Up | A total of 30 reps | 60 |
| Squat (Warm up) | 1x15 | 60 |
| Squat | 3x6 | 60 |
| Lying Leg Lift | 3x20 | 30 |
| ½ mile run at a comfortable pace | ||
Weeks 4-6
As before, perform the workouts below on nonconsecutive days (i.e. Monday, Wednesday, and Friday). Rotate routines, for example Monday: A, Wednesday: B, Friday: A, Monday: B, etc.
| Weeks 4-6 | ||
|---|---|---|
| Routine A | ||
| Exercise | Sets/Reps | Rest |
| Push Ups | A total of 40 reps | 60 |
| Pull Ups | A total of 40 reps | 60 |
| Inverted Row | A total of 40 reps | 60 |
| Barbell Upright Row (Warmup) | 1x15 | 60 |
| Barbell Upright Row | 3x8 | 60 |
| Bodyweight Dips | A total of 40 reps | 60 |
| Incline Bench Crunch | 3x20 | 30 |
| 1 mile run at an increased pace | ||
| Weeks 4-6 | ||
|---|---|---|
| Routine B | ||
| Exercise | Sets/Reps | Rest |
| Deadlift (Warm up) | 2x15 | 60 |
| Deadlift | 3x8 | 60 |
| Bench Press (Warm up) | 2x15 | 60 |
| Bench Press | 3x8 | 60 |
| Reverse Grip Pull Up | A total of 40 reps | 60 |
| Diamond Push Up | A total of 40 reps | 60 |
| Front Squat (Warm up) | 1x15 | 60 |
| Front Squat | 3x8 | 60 |
| Hanging Leg Lift | 3x20 | 30 |
| 1 mile run at an increased pace | ||
Weeks 7-9
Now, your frequency will increase a bit to four days per week. Perform the workouts below on four days such as Monday: A, Tuesday: B, Thursday: A and Friday: B.
| Weeks 7-9 | ||
|---|---|---|
| Routine A | ||
| Exercise | Sets/Reps | Rest |
| Push Ups (Alternate normal and diamond versions) | A total of 50 reps | 60 |
| Bodyweight Dip | A total of 50 reps | 60 |
| High Rope Cable Pull | 3x10 | 30 |
| Standing Dumbbell Press (Warmup) | 1x15 | 60 |
| Standing Dumbbell Press | 3x10 | 60 |
| Incline Bench Sit Up | 3x20 | 30 |
| Plank | 3x20-30 sec | 30 |
| 1 1/2 mile run at an increased pace | ||
| Weeks 7-9 | ||
|---|---|---|
| Routine B | ||
| Exercise | Sets/Reps | Rest |
| Deadlift (Warm up) | 2x15 | 60 |
| Deadlift | 3x8 | 60 |
| Pull Up (alternate normal and reverse-grip) | A total of 50 reps | 60 |
| Inverted Row | A total of 50 reps | 60 |
| Box Jump | 3x10 | 30 |
| Farmer’s Walk or Sled Push | 3 Roundtrips | 60 |
| Hanging 3-way Leg Lift | 3x20 | 60 |
| Plank | 3x20 | 30 |
| 1 1/2 mile run at an increased pace | ||
Weeks 10-12
Frequency will hold steady at four days per week. Perform the workouts below on four days such as Monday: A, Tuesday: B, Thursday: A and Friday: B.
| Weeks 10-12 | ||
|---|---|---|
| Routine A | ||
| Exercise | Sets/Reps | Rest |
| Push Up (Alternate normal and diamond versions) supersetted with Pull-up (alternate normal and reverse-grip) | A total of 50 reps each | 60 |
| Bodyweight Dip supersetted with Inverted Row | A total of 50 reps | 60 |
| Barbell Hang Cleans | 3x10 | 60 |
| Russian Twist | 3x20 | 60 |
| ¾ Rep Incline Bench Sit-Up with 3 second pause | 3x10 | 60 |
| Plank | 3x20-30 sec | 30 |
| 2 mile run at an increased pace | ||
| Weeks 10-12 | ||
|---|---|---|
| Routine B | ||
| Exercise | Sets/Reps | Rest |
| One-arm Kettlebell Clean and Press (Warm Up) | 2x15 | 60 |
| One-arm Kettlebell Clean and Press | 3x8 | 60 |
| Box Jump supersetted with Farmer’s Walk or Sled Push | 3 x 12-15 and 3 roundtrips | 60 |
| Dumbbell Deadlift (Warm Up) | 1x15 | 60 |
| Dumbbell Deadlift | 3x8 | 60 |
| Floor Crunch | 3x20 | 30 |
| Hanging Leg Lift and Hold | 3x15 | 30 |
| Plank | 3x20-30 sec | 30 |
| 2 mile run at an increased pace | ||