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BoostcampPNG

Navy OCS fitness prep

by EremYaeger
6 athletes joined

Program Description

To prepare for navy OCS fitness training

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 18, 2024 05:16
  • Last Edited
    Jan 18, 2025 02:03
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Kettlebell Press
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Jump Squat
3
15 reps
-
6
Deadlift (Barbell)
3
-
7
Plank To Push-up
3
30 secs
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank With Reach Under
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
200m Sprint
6
-
4
Jog
3
200 reps
-
5
Run
1
1 reps
-
6
Walk
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Split Squat (Barbell)
4
25 reps
-
3
Sit Up
4
30 reps
-
4
Burpee
4
15 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Mountain Climber
3
40 reps
-
7
Plank
3
1 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Split Squat (Barbell)
4
25 reps
-
3
Sit Up
4
30 reps
-
4
Burpee
4
15 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Mountain Climber
3
40 reps
-
7
Plank
3
1 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Split Squat (Barbell)
4
25 reps
-
3
Sit Up
4
30 reps
-
4
Burpee
4
15 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Mountain Climber
3
40 reps
-
7
Plank
3
1 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Split Squat (Barbell)
4
25 reps
-
3
Sit Up
4
30 reps
-
4
Burpee
4
15 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Mountain Climber
3
40 reps
-
7
Plank
3
1 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Split Squat (Barbell)
4
25 reps
-
3
Sit Up
4
30 reps
-
4
Burpee
4
15 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Mountain Climber
3
40 reps
-
7
Plank
3
1 mins
-
8
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Split Squat (Barbell)
4
25 reps
-
3
Sit Up
4
30 reps
-
4
Burpee
4
15 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Mountain Climber
3
40 reps
-
7
Plank
3
1 mins
-
8
Wall Sit
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Run
1
-
4
Plank
1
2 mins
-
5
Bicycle Crunch
1
30 reps
-
6
Russian Twist
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
2 mins
-
2
Sit Up
3
2 mins
-
3
Side Plank
1
45 secs
-
4
Hanging Leg Raise
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
5 mins
-
3
Push Up
1
2 mins
-
4
Sit Up
1
2 mins
-
5
Run
1
-
6
Burpee
1
15 reps
-
7
100m Sprint
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
-
2
Shadow Kick Boxing
1
-
3
Burpee
3
15 reps
-
4
Sit Up
3
30 reps
-
5
Med Ball Slam
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up
3 Sets
20 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Kettlebell Press
3 Sets
-
4
Bulgarian Split Squat (Barbell)
3 Sets
-
5
Jump Squat
3 Sets
15 Reps
-
6
Deadlift (Barbell)
3 Sets
-
7
Plank To Push-up
3 Sets
30 secs
-
8
Hanging Leg Raise
3 Sets
15 Reps
-
9
Side Plank With Reach Under
3 Sets
30 secs
-
Day 2
1
Stretching
1 Set
5 mins
-
2
Light Jog
1 Set
5 mins
-
3
200m Sprint
6 Sets
-
4
Jog
3 Sets
200 Reps
-
5
Run
1 Set
1 Reps
-
6
Walk
1 Set
5 mins
-
Day 3
1
Push Up
4 Sets
25 Reps
-
2
Split Squat (Barbell)
4 Sets
25 Reps
-
3
Sit Up
4 Sets
30 Reps
-
4
Burpee
4 Sets
15 Reps
-
5
Abs Crunch (Weighted)
3 Sets
30 Reps
-
6
Mountain Climber
3 Sets
40 Reps
-
7
Plank
3 Sets
1 mins
-
8
Wall Sit
2 Sets
1 mins
-
Day 4
1
Stretching
1 Set
5 mins
-
2
Light Jog
1 Set
5 mins
-
3
Run
1 Set
-
4
Plank
1 Set
2 mins
-
5
Bicycle Crunch
1 Set
30 Reps
-
6
Russian Twist
1 Set
30 Reps
-
Day 7
1
Shadow Boxing
1 Set
-
2
Shadow Kick Boxing
1 Set
-
3
Burpee
3 Sets
15 Reps
-
4
Sit Up
3 Sets
30 Reps
-
5
Med Ball Slam
3 Sets
20 Reps
-
Day 6
1
Stretching
1 Set
5 mins
-
2
Light Jog
1 Set
5 mins
-
3
Push Up
1 Set
2 mins
-
4
Sit Up
1 Set
2 mins
-
5
Run
1 Set
-
6
Burpee
1 Set
15 Reps
-
7
100m Sprint
1 Set
-
Day 5
1
Push Up
3 Sets
2 mins
-
2
Sit Up
3 Sets
2 mins
-
3
Side Plank
1 Set
45 secs
-
4
Hanging Leg Raise
1 Set
20 Reps
-