I wrote an article recently about how to prepare for basic training. In that article, I was mainly giving an overall list of what to expect. If you want to give that a look then please check it out! In that list though I mention getting prepared physically. Briefly I talk about doing push-ups here and there, going for runs, doing anything to increase your overall fitness level. Like I said in that other article, I could do maybe 5 push-ups in a row right before joining the military. The requirement to even join was 19. So I had some work to do.
This article though is going to go in-depth on how you can get in physical shape for when you go off to basic training. You may not be able to do the most push-ups, sit-ups, or even run the fastest, but you definitely don’t want to be the least in shape, standing out to your peers and also the instructors. Believe me, it’s usually best to blend in the group. And even if you are the fastest, don’t show boat and leave everyone in the dust. Be a team player and stick with the group. Even fall back to be with the one struggling the most. Just my 2 cents.
The amount of time and effort you need to put into your fitness routine before going off to basic training depends on how much time you have in a day and week with your current lifestyle, and also how much time you have before your basic training begins.
I’m going to have a list of certain workouts that are common in the military.
A common myth is that you need to spend a bunch of money on a gym membership and just crush a bunch of weights. This is not true whatsoever! If you ever watch videos online of military training, such as the US Navy Seals BUDS course, those guys are strictly doing functional body movements. The only “weights” they use are a big wooden log, and their inflatable boats. I know from my personal experience in the military we would do numerous amounts of pushups, sit ups, flutter kicks, running, the list goes on!
I’m going to have this training program written out for someone who is expecting to go on Basic Training in the next year. If you’re going to Basic Training in less than a year, that’s okay, just start from where you’re comfortable and carry on! Any amount of preparation you put into your physical training before going to Basic Training is going to make you more fit and help you on your course.
This workout guide will be broken down into 7 phases, each increasing in difficulty. Each phase will be approximately 6 weeks, with 1 week rest in between. The total length of this workout guide is about a year. Some phases will have different movements. Weekends will always be off! But if a weekend works better for you to do your workouts, feel free to switch the days around.
It’s important to prepare physically for Basic Training, and any military training at that, not just so that you don’t stand out or fall behind, but to prevent injury. If you’re not fit enough to go through the exhaustion and strain that will be done to your body, you’re more likely to hurt yourself which can delay you accomplishing your course or speed up your release if injured badly enough. Having a healthy and fit body will keep you moving forward.
In the workouts you will see the workout movement itself and a number before it. At the bottom you might see ‘ROUNDS’ with a number before it. That means you do those movements that many times! Below is an example.
| EXAMPLE | Monday |
| Week 0 | – 5 Push Ups – 10 Sit Ups – Rest 1 minute 3 ROUNDS |
In the example above you would do 5 push ups, 10 sit ups, rest for a minute, and do it all for 3 rounds! So at the end of the workout you will have done a total of 15 push ups and 30 sit ups. If you have any questions during the routine, send me a message from the Contact page.
PHASE 1 (weeks 1-6)
In this phase we’re going to start off slowly, having Tuesday and Thursday as rest days. If those days aren’t good for you, feel free to swap which days to rest, but each week in Phase 1 will have 3 days of workouts. In those days we’re going to focus on 4 movements and some cardio. Push Ups, Squats, Sit Ups, and Jumping Jacks, with a day dedicated to either a short run or walk. Easing into it.
If you find this Phase too simple, and need something with a bit more difficulty, feel free to begin at Phase 2.
| PHASE 1 | Monday | Tuesday | Wednesday | Thursday | Friday |
| Week 1 | – 5 Push Ups – 5 Squats – Rest 1 minute 3 ROUNDS | Rest Day | – Run 10 minutes OR – Walk 30 minutes | Rest Day | – 10 Jump Jacks – 10 Sit Ups – Rest 1 minute 3 ROUNDS |
| Week 2 | – 5 Push Ups – 5 Squats – Rest 1 minute 4 ROUNDS | Rest Day | – Run 10 minutes OR – Walk 30 minutes | Rest Day | – 10 Jump Jacks – 10 Sit Ups – Rest 1 minute 4 ROUNDS |
| Week 3 | – 5 Push Ups – 5 Squats – Rest 1 minute 5 ROUNDS | Rest Day | – Run 10 minutes OR – Walk 30 minutes | Rest Day | – 10 Jump Jacks – 10 Sit Ups – Rest 1 minute 5 ROUNDS |
| Week 4 | – 6 Push Ups – 6 Squats – Rest 1 minute 5 ROUNDS | Rest Day | – Run 10 minutes OR – Walk 30 minutes | Rest Day | – 12 Jump Jacks – 12 Sit Ups – Rest 1 minute 5 ROUNDS |
| Week 5 | – 7 Push Ups – 7 Squats – Rest 1 minute 5 ROUNDS | Rest Day | – Run 10 minutes OR – Walk 30 minutes | Rest Day | – 15 Jump Jacks – 15 Sit Ups – Rest 1 minute 5 ROUNDS |
| Week 6 | – 10 Push Ups – 10 Squats – Rest 1 minute 5 ROUNDS | Rest Day | – Run 10 minutes OR – Walk 30 minutes | Rest Day | – 20 Jump Jacks – 20 Sit Ups – Rest 1 minute 5 ROUNDS |
REST (week 7)
Make sure during this rest week that you’re getting adequate sleep at night and eating lots of greens and drinking plenty of water!
PHASE 2 (weeks 8-13)
A couple things to mention about Phase 2;
On Tuesday and Thursday you’ll now see a single movement. All this is saying is in the entire day you need to do that movement for the total number by the end of the day. What I did prior to Basic Training was every hour I would drop down and do 5 pushups. You can either wake up in the morning and just do the total amount as quick as possible, or you can spread it out over the entire day. It’s completely up to you!
The other thing to mention is in week 13 you’ll see a movement with the word AMRAP. This stands for As Many Reps As Possible. So do as many repetitions until you can’t do any more!
| PHASE 2 | Monday | Tuesday | Wednesday | Thursday | Friday |
| Week 8 | – 10 Push Ups – 10 Squats – Rest 1 minute 5 ROUNDS | Jumping Jacks 100 Total | – Run 2 minutes – Squats 5 reps 5 ROUNDS | Push Ups 50 Total | – 20 Jump Jacks – 20 Sit Ups – Rest 1 minute 5 ROUNDS |
| Week 9 | – 10 Push Ups – 10 Squats – Rest 1 minute 5 ROUNDS | Sit Ups 100 Total | – Run 2 minutes – Squats 5 reps 5 ROUNDS | Squats 50 Total | – 20 Jump Jacks – 20 Sit Ups – Rest 1 minute 5 ROUNDS |
| Week 10 | – 10 Push Ups – 10 Squats – Rest 1 minute 5 ROUNDS | Jumping Jacks 100 Total | – Run 2 minutes – Squats 5 reps 5 ROUNDS | Push Ups 50 Total | – 20 Jump Jacks – 20 Sit Ups – Rest 1 minute 5 ROUNDS |
| Week 11 | – 12 Push Ups – 12 Squats – Rest 1 minute 5 ROUNDS | Sit Ups 100 Total | – Run 2 minutes – Squats 5 reps 5 ROUNDS | Sit Ups 100 Total | – 20 Jump Jacks – 20 Sit Ups – Rest 1 minute 5 ROUNDS |
| Week 12 | – 12 Push Ups – 12 Squats – Rest 1 minute 5 ROUNDS | Jumping Jacks 100 Total | – Run 2 minutes – Squats 5 reps 5 ROUNDS | Push Ups 50 Total | – 20 Jump Jacks – 20 Sit Ups – Rest 1 minute 5 ROUNDS |
| Week 13 | – Push Ups AMRAP – Squats 1 minute – Rest 1 minute 3 ROUNDS | Sit Ups 100 Total | – Run 2 minutes – Squats 5 reps 5 ROUNDS | Sit Ups 100 Total | – Jump Jacks 1 minute – Sit Ups 1 minute – Rest 1 minute 3 ROUNDS |
REST (week 14)
During Phase 2 we implemented more volume. Hopefully by this point you can begin to see a difference from when you started. This rest week will allow your body regroup for Phase 3 which will introduce ruck marches.
PHASE 3 (weeks 15-20)
Buckle up for Phase 3, because now we’re going to start doing burpees and ruck marches! You don’t need do go out and buy a rucksack, any old backpack will be okay, but rucksacks are deigned to be comfortable when carrying a heavy load on your back. Standard backpacks can feel awkward and bulky. There are some cost effective rucksacks on Amazon.
Tuesday will also have a 2.4km run (1.5 miles). This is the standard running distance for the military. Make sure to pace yourself during this run! It’s still early in the program, so don’t overdo it.
| PHASE 3 | Monday | Tuesday | Wednesday | Thursday | Friday |
| Week 15 | – 10 Burpees – Rest 1 minute 5 ROUNDS | Run 2.4km | – 10 Burpees – Rest 1 minute 5 ROUNDS | 2km Ruck 10 Pounds | 10 Push ups 10 Sit Ups 10 Squats 10 Jump Jacks 5 ROUNDS |
| Week 16 | – 10 Burpees – Rest 1 minute 5 ROUNDS | Run 2.4km | – 10 Burpees – Rest 1 minute 5 ROUNDS | 2km Ruck 10 Pounds | 10 Push ups 10 Sit Ups 10 Squats 10 Jump Jacks 5 ROUNDS |
| Week 17 | – 15 Burpees – Rest 1 minute 5 ROUNDS | Run 2.4km | – 15 Burpees – Rest 1 minute 5 ROUNDS | 2km Ruck 10 Pounds | 12 Push ups 12 Sit Ups 12 Squats 12 Jump Jacks 5 ROUNDS |
| Week 18 | – 15 Burpees – Rest 1 minute 5 ROUNDS | Run 2.4km | – 15 Burpees – Rest 1 minute 5 ROUNDS | 2km Ruck 15 Pounds | 12 Push ups 12 Sit Ups 12 Squats 12 Jump Jacks 5 ROUNDS |
| Week 19 | – 20 Burpees – Rest 1 minute 5 ROUNDS | Run 2.4km | – 20 Burpees – Rest 1 minute 5 ROUNDS | 2km Ruck 15 Pounds | 15 Push ups 15 Sit Ups 15 Squats 15 Jump Jacks 5 ROUNDS |
| Week 20 | – 20 Burpees – Rest 1 minute 5 ROUNDS | Run 2.4km | – 20 Burpees – Rest 1 minute 5 ROUNDS | 2km Ruck 15 Pounds | 15 Push ups 15 Sit Ups 15 Squats 15 Jump Jacks 5 ROUNDS |
REST (week 21)
You body may be fairly sore from all the ruck marches and runs. Again, it’s important to get as much rest as possible as your body recuperates and gets stronger.
PHASE 4 (weeks 22-27)
Mondays will have a 2.4km run, but also there will be a movement that has to be completed by the end of the day. Tuesdays are all about the burpees! Again, this can be spread out over the entire day. Wednesday will give your body a day of rest in the middle of the week prior to doing a ruck march on Thursday with another movement to be done by the end of the day, and Friday are going to be what’s known as a HERO WOD (Workout Of the Day). HERO WODs are workouts dedicated to the memory of men and women who have paid the ultimate price while serving their country.
| PHASE 4 | Monday | Tuesday | Wednesday | Thursday | HERO Friday |
| Week 22 | 2.4km run + Jump Jacks 200 Total | Burpees 150 Total | Rest Day | 3km Ruck 15 Pounds + Push Ups 100 Total | LOREDO 24 Squats 24 Push Ups 24 Walking Lunges 400 meter run 6 ROUNDS FOR TIME |
| Week 23 | 2.4km run + Sit Ups 100 Total | Burpees 150 Total | Rest Day | 3km Ruck 15 Pounds + Push Ups 100 Total | RILEY 2.4km run 150 Burpees 2.4km run |
| Week 24 | 2.4km run + Squats 100 Total | Burpees 150 Total | Rest Day | 4km Ruck 15 Pounds + Push Ups 100 Total | MURPH (modified) 1.6km run 100 Push Ups 200 Sit Ups 300 Squats 1.6km run |
| Week 25 | 2.4km run + Sit Ups 100 Total | Burpees 200 Total | Rest Day | 4km Ruck 15 Pounds + Push Ups 100 Total | SHAWN 8km run After every 5 minutes: 50 Squats 50 Push Ups |
| Week 26 | 2.4km run + Jump Jacks 300 Total | Burpees 200 Total | Rest Day | 5km Ruck 15 Pounds + Push Ups 100 Total | WHITING AMRAP in 19 minutes 1.6km run Then 5 rounds of: 27 Squats 18 Push Ups |
| Week 27 | 2.4km run + Squats 150 Total | Burpees 200 Total | Rest Day | 5km Ruck 15 Pounds + Push Ups 100 Total | PAZ Cash-in: 1km run AMRAP in 22 minutes 23 Squats 7 Burpees 14 Push Ups Cash-out: 1km run |
REST (week 28)
Volume and workload has been increasing more and more. You should be seeing some significant results at this point in the workout program. Phase 5 will have a lot of running and more heavy rucks, so rest those feet!
PHASE 5 (weeks 29-34)
A new workout this week you’ll see is Flutter-Kicks. I have these as a 4 COUNT, which means 4 total kicks (2 kicks with each foot) counts as 1 rep. In this Phase we’re going to have some more long distance running on Mondays, with a 5km run. This should take about 30 minutes to do. Also, on Friday we’re going to continue with the 5km ruck march, but the weight will increase slightly in the latter half of the Phase.
A big emphasis Phase 5 is continuing with the Push Ups, Burpees, and Squats. Tuesday, Wednesday, and Thursday will be the same workout weekly. Time this workout to see how much you’re improving every week and push yourself!
| PHASE 5 | Monday | Tuesday | Wednesday | Thursday | Friday |
| Week 29 | 5km run | 21-15-9-6-3 Push Ups Burpees Squats FOR TIME | 25 Flutter-Kicks (4 COUNT) 25 Burpees 4 ROUNDS | 10-9-8-7-6-5-4-3-2-1 Push Ups/Squats FOR TIME | 5km Ruck 15 Pounds |
| Week 30 | 5km run | 21-15-9-6-3 Push Ups Burpees Squats FOR TIME | 25 Flutter-Kicks (4 COUNT) 25 Burpees 4 ROUNDS | 10-9-8-7-6-5-4-3-2-1 Push Ups/Squats FOR TIME | 5km Ruck 15 Pounds |
| Week 31 | 5km run | 21-15-9-6-3 Push Ups Burpees Squats FOR TIME | 25 Flutter-Kicks (4 COUNT) 25 Burpees 4 ROUNDS | 10-9-8-7-6-5-4-3-2-1 Push Ups/Squats FOR TIME | 5km Ruck 20 Pounds |
| Week 32 | 5km run | 21-15-9-6-3 Push Ups Burpees Squats FOR TIME | 25 Flutter-Kicks (4 COUNT) 25 Burpees 4 ROUNDS | 10-9-8-7-6-5-4-3-2-1 Push Ups/Squats FOR TIME | 5km Ruck 20 Pounds |
| Week 33 | 5km run | 21-15-9-6-3 Push Ups Burpees Squats FOR TIME | 25 Flutter-Kicks (4 COUNT) 25 Burpees 4 ROUNDS | 10-9-8-7-6-5-4-3-2-1 Push Ups/Squats FOR TIME | 5km Ruck 20 Pounds |
| Week 34 | 5km run | 21-15-9-6-3 Push Ups Burpees Squats FOR TIME | 25 Flutter-Kicks (4 COUNT) 25 Burpees 4 ROUNDS | 10-9-8-7-6-5-4-3-2-1 Push Ups/Squats FOR TIME | 5km Ruck 20 Pounds |
REST (week 35)
A lot of volume and cardio. I bet your core is feeling sore too from all the Flutter-Kicks. That’s good! Get lots of rest and make sure you’re eating healthy and drinking water. The upcoming Phase is even more!
PHASE 6 (weeks 36-41)
We’re almost done! Phase 6 will be very much the same week to week. A 7km run throughout on Mondays, Push Ups on Tuesday with a total to do by the end of the day, Wednesday will be a workout alternating between run, pushups, squats, & run, burpees, flutter kicks, each with 3 rounds. Thursdays are squat days (might be tender on weeks 36, 38, and 40), and Friday we’re continuing with the Friday rucks, keeping it at 7km with a 20 pound load.
| PHASE 6 | Monday | Tuesday | Wednesday | Thursday | Friday |
| Week 36 | 7km run | Push Ups 200 Total | 200 meter run 20 Push Ups 20 Squats 3 ROUNDS | Squats 150 Total | 7km Ruck 20 Pounds |
| Week 37 | 7km run | Push Ups 200 Total | 200 meter run 20 Burpees Flutter-Kicks 20 (4 COUNT) 3 ROUNDS | Squats 150 Total | 7km Ruck 20 Pounds |
| Week 38 | 7km run | Push Ups 250 Total | 200 meter run 20 Push Ups 20 Squats 3 ROUNDS | Squats 150 Total | 7km Ruck 20 Pounds |
| Week 39 | 7km run | Push Ups 250 Total | 200 meter run 20 Burpees Flutter-Kicks 20 (4 COUNT) 3 ROUNDS | Squats 150 Total | 7km Ruck 20 Pounds |
| Week 40 | 7km run | Push Ups 250 Total | 200 meter run 20 Push Ups 20 Squats 3 ROUNDS | Squats 150 Total | 7km Ruck 20 Pounds |
| Week 41 | 7km run | Push Ups 250 Total | 200 meter run 20 Burpees Flutter-Kicks 20 (4 COUNT) 3 ROUNDS | Squats 150 Total | 7km Ruck 20 Pounds |
REST (week 42)
Get all the rest you can this week, because Phase 7 is going to be a doozy! This is the final Phase before your basic training, so we’re going to really push here. It’s a good idea to make sure you’re ending this training program at least a week before going to Basic Training so your body can rest again and build that strength as it rests.
PHASE 7 (weeks 43-48)
Monday is a 2.4km run FOR TIME! So make sure you’re tracking. Thursday I have as a rest day because Friday will be longer ruck marches, each week increasing by a kilometer.
| PHASE 7 | Monday | Tuesday | Wednesday | Thursday | Friday |
| Week 43 | 2.4km run FOR TIME | Push Ups AMRAP 2 minute rest 3 ROUNDS | 20 Sit Ups 20 Squats 10 ROUNDS | REST DAY | 7km Ruck 20 Pounds |
| Week 44 | 2.4km run FOR TIME | Push Ups AMRAP 2 minute rest 3 ROUNDS | 20 Sit Ups 20 Squats 10 ROUNDS | REST DAY | 8km Ruck 20 Pounds |
| Week 45 | 2.4km run FOR TIME | Push Ups AMRAP 2 minute rest 3 ROUNDS | 20 Sit Ups 20 Squats 10 ROUNDS | REST DAY | 9km Ruck 20 Pounds |
| Week 46 | 2.4km run FOR TIME | Push Ups AMRAP 2 minute rest 3 ROUNDS | 20 Sit Ups 20 Squats 10 ROUNDS | REST DAY | 10km Ruck 20 Pounds |
| Week 47 | 2.4km run FOR TIME | Push Ups AMRAP 2 minute rest 3 ROUNDS | 20 Sit Ups 20 Squats 10 ROUNDS | REST DAY | 11km Ruck 20 Pounds |
| Week 48 | 2.4km run FOR TIME | Push Ups AMRAP | 20 Sit Ups 20 Squats 10 ROUNDS | REST DAY | 12km Ruck 20 Pounds FOR TIME |
I really hope this workout program for preparing for Basic Training has helped you in some way! If you have tried this program and went to Basic Training, let me know how you did! Anything that you do on a daily basis will help you in the end. The main movements that are done on Basic Training are Push Ups, Sit Ups, Squats, Jumping Jacks, with lots of running and ruck marches! Even if you only begin a few months from Basic Training, see where your current fitness level is at and try to begin at one of the Phases that is suitable for you. I know myself that it’s hard to do the work on my own, but having a workout guide that can be printed and followed helps a lot! If you miss a day here and there, don’t sweat it. Just continue with the next day.
Thanks again for checking out this workout guide! Be sure to check out my other articles on tactical gear and guides that help you to live, fight, and move.
Cheers!