Program Description
This five-week conditioning plan is designed based on the Navy Operational Fitness and Fueling System (NOFFS) to reintegrate physical readiness after an extended period of physical inactivity. The NOFFS methodology includes the training components of Pillar Preparation, Movement Preparation, Strength, Energy System Development (ESD), Regeneration, and Fueling.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout120 minutes
- CreatedJan 02, 2025 06:12
- Last EditedJan 05, 2025 10:33
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
30 secs
RPE 6
1B
Glute Bridge (Bodyweight)
1
30 secs
RPE 6
1C
Y’s Bent Over
1
6 reps
RPE 6
1D
90/90 Stretch
1
6 reps
RPE 6
2A
Mini Band - External Rotation (reps per leg)
1
6 reps
RPE 6
2B
World's Greatest Stretch
1
6 reps
RPE 6
2C
Lateral Lunge
1
6 reps
RPE 6
2D
Knee Hug - In Place (reps per leg)
1
6 reps
RPE 6
2E
Inverted Hamstring
1
6 reps
RPE 6
3A
Glute Bridge (Bodyweight)
2
10 reps
RPE 6
3B
Push Up
2
10 reps
RPE 6
3C
Squat w/ Mini Band
2
10 reps
RPE 6
3D
Y’s Bent Over
2
10 reps
RPE 6
3E
Rest
2
1 mins
-
4A
Lateral Squat - Low Alternating (reps per leg)
2
10 reps
RPE 6
4B
Overhead Press 1/2 Kneeling
2
10 reps
RPE 6
4C
Side Plank
2
10 mins
RPE 6
4D
Straight Leg Lowering - Alternating
2
10 reps
RPE 6
4E
Rest
2
1 mins
-
5A
Linear Accelerations - 30 Yards Moderate/ 10 Yards Max
4
30 secs
RPE 7
5B
Rest
4
1 mins
-
6A
Walk
1
5-10 mins
RPE 6
6B
90/90 Stretch
2
4 reps
-
6C
Bent Knee Hamstring Stretch
2
4 reps
-
6D
Leg Cradle - Supine
2
45 secs
-
6E
Quad/Hip Flexor Stretch - 1/2 Kneeling
2
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pillar Bridge w/ Arm Lift
1
30 secs
-
1B
Glute Bridge w/ Knee Extension
1
30 secs
-
1C
T’s Bent Over
1
6 reps
-
1D
90/90 Stretch Legs Crossed
1
6 reps
-
2A
Mini Band - Walking
1
6 reps
-
2B
World's Greatest Stretch
1
6 reps
-
2C
Lateral Lunge
1
6 reps
-
2D
Reverse Lunge w/ Reach
1
6 reps
-
2E
Inverted Hamstring
1
6 reps
-
3A
Squat to Press (Dumbbell)
2
10 reps
RPE 7
3B
T’s Bent Over
2
10 reps
RPE 7
3C
Dynamic Lateral Pillar Bridge
2
10 reps
RPE 7
3D
Abs Crunch (Bodyweight)
2
10 reps
RPE 7
3E
Rest
2
1 mins
-
4A
Glute Bridge - 2 Up 1 Down
2
10 reps
RPE 7
4B
Push Up
2
10 reps
RPE 7
4C
Split Squat (Bodyweight)
2
10 reps
RPE 7
4D
Bent Over Row (Dumbbell)
2
10 reps
RPE 7
4E
Rest
2
1 mins
-
5
Cardio
3
2 mins
RPE 6
6A
Walk
1
5-10 mins
-
6B
90/90 Stretch
1
4 reps
-
6C
Bent Knee Hamstring Stretch
1
4 reps
-
6D
Leg Cradle - Supine
1
45 secs
-
6E
Quad/Hip Flexor Stretch - 1/2 Kneeling
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
90/90 Stretch Legs Crossed
1
4 reps
-
1B
Glute Bridge (hold)
1
30 secs
-
1C
Pillar Bridge (hold)
1
30 secs
-
1D
W’s Bent Over
1
8 reps
-
2A
Knee Hug - In Place (reps per leg)
1
4 reps
-
2B
Drop Lunge - Alternating
1
4 reps
-
2C
Reverse Lunge, Elbow To Instep, w/ Rotation
1
4 reps
-
2D
Mini Band - Lateral Walk (straight knees)
1
8 reps
-
2E
Base Rotation
1
5 secs
-
3A
Cardio
1
30 mins
-
4A
90/90 Stretch
1
4 reps
-
4B
Bent Knee Hamstring Stretch
1
4 reps
-
4C
Leg Cradle - Supine
1
45 secs
-
4D
Quad/Hip Flexor Stretch - 1/2 Kneeling
1
4 reps
-
4E
Triceps Stretch
1
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pillar Bridge (hold)
1
30 secs
-
1B
Glute Bridge (hold)
1
30 secs
-
1C
Y’s Bent Over
1
6 reps
-
1D
90/90 Stretch
1
6 reps
-
2A
Mini Band - External Rotation (reps per leg)
1
6 reps
-
2B
Reverse Lunge, Elbow To Instep
1
6 reps
-
2C
Lateral Lunge
1
6 reps
-
2D
Knee Hug - In Place (reps per leg)
1
6 reps
-
2E
Inverted Hamstring
1
6 reps
-
3A
Lateral Squat - Low Alternating (reps per leg)
2
10 reps
-
3B
Overhead Press 1/2 Kneeling
2
10 reps
-
3C
Lateral Pillar Bridge
2
10 reps
-
3D
Straight Leg Lowering - Alternating
2
10 reps
-
3E
Rest
2
1 mins
-
4A
Glute Bridge - 2 Up 1 Down
2
10 reps
-
4B
Push Up
2
10 reps
-
4C
Split Squat (Bodyweight)
2
10 reps
-
4D
Bent Over Row (Barbell)
2
10 reps
-
4E
Rest
2
1 mins
-
5A
Linear Accelerations - 30 Yards Moderate/ 10 Yards Max
4
30 secs
-
5B
Rest
4
1 mins
-
6A
Walk
1
5-10 mins
-
6B
90/90 Stretch
1
4 reps
-
6C
Bent Knee Hamstring Stretch
1
4 reps
-
6D
Leg Cradle - Supine
1
45 secs
-
6E
Quad/Hip Flexor Stretch - 1/2 Kneeling
1
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pillar Bridge w/ Arm Reach
1
30 secs
-
1B
Glute Bridge w/ Knee Extension
1
30 secs
-
1C
T’s Bent Over
1
6 reps
-
1D
90/90 Stretch Legs Crossed
1
6 reps
-
2A
Mini Band - Walking
1
6 reps
-
2B
Reverse Lunge, Elbow To Instep
1
6 reps
-
2C
Lateral Lunge
1
6 reps
-
2D
Reverse Lunge w/ Reach
1
6 reps
-
2E
Inverted Hamstring
1
6 reps
-
3A
Glute Bridge - 2 Up 1 Down
2
10 reps
-
3B
Push Up
2
10 reps
-
3C
Split Squat (Bodyweight)
2
10 reps
-
3D
Bent Over Row (Dumbbell)
2
10 reps
-
3E
Rest
2
1 mins
-
4A
Squat To Overhead Press
2
10 reps
-
4B
T’s Bent Over
2
10 reps
-
4C
Dynamic Lateral Pillar Bridge
2
10 reps
-
4D
Abs Crunch (Bodyweight)
2
10 reps
-
4E
Rest
2
1 mins
-
5A
Cardio
3
2 mins
-
5B
Rest
3
1 mins
-
6A
Walk
1
5-10 mins
-
6B
90/90 Stretch
1
4 reps
-
6C
Bent Knee Hamstring Stretch
1
4 reps
-
6D
Leg Cradle - Supine
1
45 secs
-
6E
Quad/Hip Flexor Stretch - 1/2 Kneeling
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
90/90 Stretch Legs Crossed
1
4 reps
-
1B
Glute Bridge (hold)
1
30 secs
-
1C
Pillar Bridge (hold)
1
30 secs
-
1D
W’s Bent Over
1
8 reps
-
2A
Knee Hug - In Place (reps per leg)
1
4 reps
-
2B
Drop Lunge - Alternating
1
4 reps
-
2C
Reverse Lunge, Elbow To Instep, w/ Rotation
1
4 reps
-
2D
Mini Band - Lateral Walk (straight knees)
1
8 reps
-
2E
Base Rotation
1
5 secs
-
3A
Cardio
1
30 mins
-
4A
90/90 Stretch
2
4 reps
-
4B
Bent Knee Hamstring Stretch
2
4 reps
-
4C
Leg Cradle - Supine
2
45 secs
-
4D
Quad/Hip Flexor Stretch - 1/2 Kneeling
2
4 reps
-
4E
Triceps Stretch
2
45 secs
-
5A
Quad/Hip Flexor Stretch - 1/2 Kneeling
2
4 reps
-
5B
Triceps Stretch
2
45 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Week 1
1 / 1 Weeks
Day 1
1A
Plank1 Set
30 secs
@6
1B
Glute Bridge (Bodyweight)1 Set
30 secs
@6
1C
Y’s Bent Over1 Set
6 Reps
@6
1D
90/90 Stretch1 Set
6 Reps
@6
2A
Mini Band - External Rotation (reps per leg)1 Set
6 Reps
@6
2B
World's Greatest Stretch1 Set
6 Reps
@6
2C
Lateral Lunge1 Set
6 Reps
@6
2D
Knee Hug - In Place (reps per leg)1 Set
6 Reps
@6
2E
Inverted Hamstring1 Set
6 Reps
@6
3A
Glute Bridge (Bodyweight)2 Sets
10 Reps
@6
3B
Push Up2 Sets
10 Reps
@6
3C
Squat w/ Mini Band2 Sets
10 Reps
@6
3D
Y’s Bent Over2 Sets
10 Reps
@6
3E
Rest2 Sets
1 mins
-
4A
Lateral Squat - Low Alternating (reps per leg)2 Sets
10 Reps
@6
4B
Overhead Press 1/2 Kneeling2 Sets
10 Reps
@6
4C
Side Plank2 Sets
10 mins
@6
4D
Straight Leg Lowering - Alternating2 Sets
10 Reps
@6
4E
Rest2 Sets
1 mins
-
5A
Linear Accelerations - 30 Yards Moderate/ 10 Yards Max4 Sets
30 secs
@7
5B
Rest4 Sets
1 mins
-
6A
Walk1 Set
5-10 mins
@6
6B
90/90 Stretch2 Sets
4 Reps
-
6C
Bent Knee Hamstring Stretch2 Sets
4 Reps
-
6D
Leg Cradle - Supine2 Sets
45 secs
-
6E
Quad/Hip Flexor Stretch - 1/2 Kneeling2 Sets
4 Reps
-
Day 2
1A
Pillar Bridge w/ Arm Lift1 Set
30 secs
-
1B
Glute Bridge w/ Knee Extension1 Set
30 secs
-
1C
T’s Bent Over1 Set
6 Reps
-
1D
90/90 Stretch Legs Crossed1 Set
6 Reps
-
2A
Mini Band - Walking1 Set
6 Reps
-
2B
World's Greatest Stretch1 Set
6 Reps
-
2C
Lateral Lunge1 Set
6 Reps
-
2D
Reverse Lunge w/ Reach1 Set
6 Reps
-
2E
Inverted Hamstring1 Set
6 Reps
-
3A
Squat to Press (Dumbbell)2 Sets
10 Reps
@7
3B
T’s Bent Over2 Sets
10 Reps
@7
3C
Dynamic Lateral Pillar Bridge2 Sets
10 Reps
@7
3D
Abs Crunch (Bodyweight)2 Sets
10 Reps
@7
3E
Rest2 Sets
1 mins
-
4A
Glute Bridge - 2 Up 1 Down2 Sets
10 Reps
@7
4B
Push Up2 Sets
10 Reps
@7
4C
Split Squat (Bodyweight)2 Sets
10 Reps
@7
4D
Bent Over Row (Dumbbell)2 Sets
10 Reps
@7
4E
Rest2 Sets
1 mins
-
5
Cardio3 Sets
2 mins
@6
6A
Walk1 Set
5-10 mins
-
6B
90/90 Stretch1 Set
4 Reps
-
6C
Bent Knee Hamstring Stretch1 Set
4 Reps
-
6D
Leg Cradle - Supine1 Set
45 secs
-
6E
Quad/Hip Flexor Stretch - 1/2 Kneeling1 Set
4 Reps
-
Day 4
1A
Pillar Bridge (hold)1 Set
30 secs
-
1B
Glute Bridge (hold)1 Set
30 secs
-
1C
Y’s Bent Over1 Set
6 Reps
-
1D
90/90 Stretch1 Set
6 Reps
-
2A
Mini Band - External Rotation (reps per leg)1 Set
6 Reps
-
2B
Reverse Lunge, Elbow To Instep1 Set
6 Reps
-
2C
Lateral Lunge1 Set
6 Reps
-
2D
Knee Hug - In Place (reps per leg)1 Set
6 Reps
-
2E
Inverted Hamstring1 Set
6 Reps
-
3A
Lateral Squat - Low Alternating (reps per leg)2 Sets
10 Reps
-
3B
Overhead Press 1/2 Kneeling2 Sets
10 Reps
-
3C
Lateral Pillar Bridge2 Sets
10 Reps
-
3D
Straight Leg Lowering - Alternating2 Sets
10 Reps
-
3E
Rest2 Sets
1 mins
-
4A
Glute Bridge - 2 Up 1 Down2 Sets
10 Reps
-
4B
Push Up2 Sets
10 Reps
-
4C
Split Squat (Bodyweight)2 Sets
10 Reps
-
4D
Bent Over Row (Barbell)2 Sets
10 Reps
-
4E
Rest2 Sets
1 mins
-
5A
Linear Accelerations - 30 Yards Moderate/ 10 Yards Max4 Sets
30 secs
-
5B
Rest4 Sets
1 mins
-
6A
Walk1 Set
5-10 mins
-
6B
90/90 Stretch1 Set
4 Reps
-
6C
Bent Knee Hamstring Stretch1 Set
4 Reps
-
6D
Leg Cradle - Supine1 Set
45 secs
-
6E
Quad/Hip Flexor Stretch - 1/2 Kneeling1 Set
4 Reps
-
Day 5
1A
Pillar Bridge w/ Arm Reach1 Set
30 secs
-
1B
Glute Bridge w/ Knee Extension1 Set
30 secs
-
1C
T’s Bent Over1 Set
6 Reps
-
1D
90/90 Stretch Legs Crossed1 Set
6 Reps
-
2A
Mini Band - Walking1 Set
6 Reps
-
2B
Reverse Lunge, Elbow To Instep1 Set
6 Reps
-
2C
Lateral Lunge1 Set
6 Reps
-
2D
Reverse Lunge w/ Reach1 Set
6 Reps
-
2E
Inverted Hamstring1 Set
6 Reps
-
3A
Glute Bridge - 2 Up 1 Down2 Sets
10 Reps
-
3B
Push Up2 Sets
10 Reps
-
3C
Split Squat (Bodyweight)2 Sets
10 Reps
-
3D
Bent Over Row (Dumbbell)2 Sets
10 Reps
-
3E
Rest2 Sets
1 mins
-
4A
Squat To Overhead Press2 Sets
10 Reps
-
4B
T’s Bent Over2 Sets
10 Reps
-
4C
Dynamic Lateral Pillar Bridge2 Sets
10 Reps
-
4D
Abs Crunch (Bodyweight)2 Sets
10 Reps
-
4E
Rest2 Sets
1 mins
-
5A
Cardio3 Sets
2 mins
-
5B
Rest3 Sets
1 mins
-
6A
Walk1 Set
5-10 mins
-
6B
90/90 Stretch1 Set
4 Reps
-
6C
Bent Knee Hamstring Stretch1 Set
4 Reps
-
6D
Leg Cradle - Supine1 Set
45 secs
-
6E
Quad/Hip Flexor Stretch - 1/2 Kneeling1 Set
4 Reps
-
Day 6
1A
90/90 Stretch Legs Crossed1 Set
4 Reps
-
1B
Glute Bridge (hold)1 Set
30 secs
-
1C
Pillar Bridge (hold)1 Set
30 secs
-
1D
W’s Bent Over1 Set
8 Reps
-
2A
Knee Hug - In Place (reps per leg)1 Set
4 Reps
-
2B
Drop Lunge - Alternating1 Set
4 Reps
-
2C
Reverse Lunge, Elbow To Instep, w/ Rotation1 Set
4 Reps
-
2D
Mini Band - Lateral Walk (straight knees)1 Set
8 Reps
-
2E
Base Rotation1 Set
5 secs
-
3A
Cardio1 Set
30 mins
-
4A
90/90 Stretch2 Sets
4 Reps
-
4B
Bent Knee Hamstring Stretch2 Sets
4 Reps
-
4C
Leg Cradle - Supine2 Sets
45 secs
-
4D
Quad/Hip Flexor Stretch - 1/2 Kneeling2 Sets
4 Reps
-
4E
Triceps Stretch2 Sets
45 secs
-
5A
Quad/Hip Flexor Stretch - 1/2 Kneeling2 Sets
4 Reps
-
5B
Triceps Stretch2 Sets
45 secs
-
Day 7
1
Rest1 Set
1440 mins
-
Day 3
1A
90/90 Stretch Legs Crossed1 Set
4 Reps
-
1B
Glute Bridge (hold)1 Set
30 secs
-
1C
Pillar Bridge (hold)1 Set
30 secs
-
1D
W’s Bent Over1 Set
8 Reps
-
2A
Knee Hug - In Place (reps per leg)1 Set
4 Reps
-
2B
Drop Lunge - Alternating1 Set
4 Reps
-
2C
Reverse Lunge, Elbow To Instep, w/ Rotation1 Set
4 Reps
-
2D
Mini Band - Lateral Walk (straight knees)1 Set
8 Reps
-
2E
Base Rotation1 Set
5 secs
-
3A
Cardio1 Set
30 mins
-
4A
90/90 Stretch1 Set
4 Reps
-
4B
Bent Knee Hamstring Stretch1 Set
4 Reps
-
4C
Leg Cradle - Supine1 Set
45 secs
-
4D
Quad/Hip Flexor Stretch - 1/2 Kneeling1 Set
4 Reps
-
4E
Triceps Stretch1 Set
45 secs
-