Military Strength Workout for Army Boot Camp (4 WEEK PROGRAM) - VAHVA Fitness

Military Strength Workout for Army Boot Camp (4 WEEK PROGRAM)

Army workout to prepare yourself for military training or to just to workout like a soldier!


erving in the military is a lot more endurance focused training and it can be a real grind, but real strength training is still necessary.

You will have to march, sprint and crawl with heavy equipment on while holding onto your gun. It requires complete fitness - power or strength will only get you so far.

You would be surprised how much you need to crawl in military. The safest place to shoot and move during a firefight is the ground. Movies are unrealistic in this sense - in reality you would drop down as soon as you feel a threat.

eero military service

Eero Westerberg in Finnish military 2011.

In the army you need to have both relative and absolute strength. You need to have endurance and cardiovascular strength. You will have to grind when your whole body is hurting.

Nowadays people are very afraid to hurt their bodies with exercise - if they were to serve in military they would know that their bodies are capable of handling intense strain and grind for long periods of time, without getting hurt. 

Exercises obviously need to be done safely and correctly, but you can handle a lot more than you think you can. 

This workout demonstrated here is a strength workout created to prepare a person for military training. This workout is also effective for those who are not planning to join the army. You can do this workout 3-5 times per week or every other day.

The big full body compound movements of this workout should strengthen your body to handle the grind of the military service. You want to be strong everywhere and this army strength program will help you with that.

In most countries the military fitness tests also consist of push ups, sit ups and pull ups - this program will help you get a good score and thus allow you to get the military position you are applying for.

In addition to these exercises you also want to do jogging to develop your cardiovascular ability and prepare your body for the hard training (in the army there should be a test for your running as well). Long walks with a heavy backpack are also helpful.

You should also be doing farmer's walks because you will be carrying mines, weapons and other equipment for long periods of time. You need to have strong trapezius muscles and grip for this.

This program is effective, but it's only for 4 weeks. What will help the most is a complete strength training program with more variety and exercises that you do for months prior to joining the military. 

Movement 20XX program will definitely help with this because it is designed to build a complete physique that is strong and mobile everywhere. Even the numerous crawling exercises will help a ton (as said before: in the army you will be crawling A LOT!).


army workout military training fitness test

Military Crawl: Sets x Distance

Week 1: 3 x 10-20 meters / yards

Week 2: 4 x 10-20 meters / yards

Week 3: 5 x 10-20 meters / yards

Week 4: 3 x 10-20 meters / yards

Take 1-2 minutes of rest between sets and exercises. 

Crawling will work the entire body, but especially the core. You can crawl forward or backwards.

Grass is a very comfortable place to crawl. In military the army men will crawl regardless of the terrain: asphalt, sand or rocky ground. 

Doing the military crawl with control or speed will make the crawl a lot harder, but you can also use a weighted vest (10-20 kg / 20-40 lbs) to mimic further the conditions of the army. 

Regardless of whether you want to serve in the army or not, the military crawl is an effective full body movement for everyone who wants to build functional performance.


army military pull up

Military Pull Up / Chin Up: Sets x Repetitions

Week 1: Pull Up or Chin Up: 3 x 2-5

Pull Up Hold: 1 x 10-20 seconds

Week 2: Pull Up or Chin Up: 4 x 2-5

Pull Up Hold: 1 x 20-40 seconds

Week 3: Pull Up or Chin Up: 5 x 2-5

Pull Up Hold: 1 x 40-60 seconds

Week 4: Pull Up or Chin Up: 3 x 2-5

Pull Up Hold: 1 x 20-40 seconds

Do the last pull up / chin up set to max. Rest 1-2 minutes between sets.

Your ability to perform pull ups will be tested in the army fitness tests and as a full body strengthening exercise it's also one of the best.

You will be working the back muscles such as lats and teres major but also the biceps and forearms. Your core will also be trained.

It's important to do different forms of pull ups to comprehensively train the upper body. Too narrow focus on one variation will lead to muscle imbalances. 

It may be disheartening to notice that you can do less pull ups (overhand grip) than chin ups (underhand grip), but that's why you shouldn't solely focus on the repetitions to begin with. 

To build strength, you should do controlled and relatively slow repetitions for 3-5 repetitions per set. Priority should be on building strength. The ability to do lots of repetitions is a secondary goal.

The last set you can max out to develop the skill of performing lots of repetitions. Isometric holds will also burn out the muscles and develop muscle endurance.


military push up army workout military training

Military Push Up: Sets x Repetitions

Week 1: 3 x 5-15

Week 2: 4 x 5-15

Week 3: 5 x 5-15

Week 4: 3 x 5-15

Do the last set to max. Take 1-2 minutes of rest between sets.

Push ups have probably been part of the military training regimen for millenniums and for a good reason: it's one of the best exercises to develop upper body strength.

You will develop the chest, triceps and shoulders but also learn how to stabilize the core (very important) which will be great for your core health and performance.

Similar to the pull ups, focus on doing good repetitions to build strength. Half-assed quick repetitions won't build strength very well. However, you want to max out the last set to learn how to do many repetitions for the fitness tests.


military workout squat

Military Squat: Sets x Repetitions

Week 1: 3 x 10-20

Week 2: 4 x 10-20

Week 3: 5 x 10-20

Week 4: 3 x 10-20

Do the last set to max. Take 1-2 minutes of rest between sets.

Bodyweight squat is probably one of the most underrated exercises of all time. This is mostly because people think they need to use heavy weights in order to make the exercise "work".

This is completely false and a bodyweight squat done properly with a good form and stabilization will produce freaking amazing results as long as the exercise has been done right.

The more we have improved our exercise form, the less we need to use weights and the best part is that the bodyweight squat is producing better results than the heavy barbell squats used to do.

The key is to focus on keeping the upper body and core stable while focusing on control in your leg muscles. The reason most people find the squat too easy is because they use their entire spine and lower back to get up, instead of their legs.

The last set you can max out. With a max out set you can probably do lots of repetitions which can be very gruelling. 


military sit up test army workout military training

Military Sit Up: Sets x Repetitions

Week 1: 3 x 10-20

Week 2: 4 x 10-20

Week 3: 5 x 10-20

Week 4: 3 x 10-20

Take 1-2 minutes of rest between sets. Do the last set to max.

Sit up is a fantastic exercise for your hip flexors and abdominals. We just covered how good of an exercise it is in the last abdominal workout video.

In order to build strength, focus on feeling the abdominals and hip flexors work. With momentum it's easy to overpower one muscle group over another and not develop the areas equally.

When you learn to do the sit up right, you should be able to dominantly use your hip flexors to raise yourself up and thus get a very good score in the military fitness test because the hip flexors are a very strong muscle group.

Train hard, stay safe.