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Military prep program

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Program Description

This program is designed to build mass but with an emphasis on building strength in the glutes and quads in preparation of deployment, it includes 4 days focused on hypertrophy and strength, taking many sets to complete failure for mental exhaustion. In addition to this, an additional 2 cardio sessions(cycling) and 2 reformer Pilates sessions a week will be done, each for their own purpose (cardio, and injury prevention) in addition to all of this, I will also be doing grease the groove of 100 pushups and 50 pull-ups a day

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2024 02:30
  • Last Edited
    Dec 27, 2024 11:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Hack Squat
3
12-15 reps
RPE 10
4
Bench Press (Barbell)
4
3-5 reps
RPE 9
5
Chest Press (Machine)
3
12-15 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
3
10-12 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Military Press (Barbell)
3
3-5 reps
RPE 9
6
Upright Row (Barbell)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
9
Skull Crusher
3
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
2
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Military Press (Barbell)
3 Sets
3-5 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
9
Skull Crusher
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Hack Squat
3 Sets
12-15 Reps
@10
4
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
5
Chest Press (Machine)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 3
1
Walk
1 Set
30 mins
-