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HOME WORKOUTS CARDIO PREPARE FOR BOOT CAMP WITH THIS 12 WEEK WORKOUT

Prepare For Boot Camp With This 12 Week Workout

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So boot camp is only a short time away, and you need to get in shape. This 12 week program will help turn you into a physically fit, running, push up and sit up machine.

Workout Summary
Main Goal: General Fitness Workout Type: Full Body Training Level: Beginner Days Per Week: 3 Equipment Required: Barbell, Bodyweight, Machines Target Gender: Male & Female Author: Brad Borland

Recommended supplements for this workout: 1. Creatine 2. Intra Workout (optional) 3. Sleep Enhancer 4. Recovery Supplement 5. Vitamin Pack

Workout Description
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Ever wanted to try a boot camp program? No, not THAT kind of boot camp (the one with the 40 year-old soccer moms trying to lose that extra weight they blame the kids on), I am talking about the original boot camp military-style. The one that challenges you to the core, the very thing that can prepare you for anything while making you a lean, mean freaking machine! Whether you are about to enter into the armed forces or just want to delve into something a little different for once, the challenge of participating in such a program will test your mettle to the max while shedding a few tears and a few buckets of sweat along the way. Functionality is the name of the game when it comes to preparing for boot camp. Your ability to push, pull, drag, jump and possess a superior level of stamina will be the focus of this 12 week

program. Sure, you will also reap the reward of a more muscular, leaner physique (not a bad side effect), but your capacity to handle real-world challenges (along with boot camp) will dramatically expand. So, put on your big boy pants and lets get to some real work.

12 Week Boot Camp Workout

The following 12 week training plan is broken down into four, three week segments. Each segment will increase in intensity and volume but total time will stay the same. This training density will progress forward while challenging you to do more work in the same amount of time. No drill sergeant required. Now, lets not waste anymore time!

Weeks 1-3
Perform the workouts below on nonconsecutive days (i.e. Monday, Wednesday, and Friday). Rotate routines, for example Monday: A, Wednesday: B, Friday: A, Monday: B, etc. Weeks 1-3

Routine A Exercise Sets/Reps Rest

Push Ups Pull Ups Bodyweight Dips Barbell Clean & Press (Warmup) Barbell Clean & Press Inverted Row Floor Crunch mile run at a comfortable pace

A total of 30 reps 60 A total of 30 reps 60 A total of 30 reps 60 1x15 3x6 60 60

A total of 30 reps 60 3x20 30

Weeks 1-3

Routine B Exercise Bench Press (Warm up) Bench Press Deadlift (Warm up) Deadlift Diamond Push Up Reverse Grip Pull Up Squat (Warm up) Squat Lying Leg Lift Sets/Reps 2x15 3x6 2x15 3x6 Rest 60 60 60 60

A total of 30 reps 60 A total of 30 reps 60 1x15 3x6 3x20 60 60 30

 mile run at a comfortable pace

Weeks 4-6
As before, perform the workouts below on nonconsecutive days (i.e. Monday, Wednesday, and Friday). Rotate routines, for example Monday: A, Wednesday: B, Friday: A, Monday: B, etc. Weeks 4-6

Routine A Exercise Push Ups Pull Ups Inverted Row Sets/Reps Rest

A total of 40 reps 60 A total of 40 reps 60 A total of 40 reps 60

Barbell Upright Row (Warmup) Barbell Upright Row Bodyweight Dips Incline Bench Crunch 1 mile run at an increased pace

1x15 3x8

60 60

A total of 40 reps 60 3x20 30

Weeks 4-6

Routine B Exercise Deadlift (Warm up) Deadlift Bench Press (Warm up) Bench Press Reverse Grip Pull Up Diamond Push Up Front Squat (Warm up) Front Squat Hanging Leg Lift 1 mile run at an increased pace Sets/Reps 2x15 3x8 2x15 3x8 Rest 60 60 60 60

A total of 40 reps 60 A total of 40 reps 60 1x15 3x8 3x20 60 60 30

Weeks 7-9
Now, your frequency will increase a bit to four days per week. Perform the workouts below on four days such as Monday: A, Tuesday: B, Thursday: A and Friday: B. Weeks 7-9

Routine A Exercise Push Ups (Alternate normal and diamond versions) Bodyweight Dip High Rope Cable Pull Standing Dumbbell Press (Warmup) Standing Dumbbell Press Sets/Reps Rest

A total of 50 reps 60 A total of 50 reps 60 3x10 1x15 3x10 30 60 60

Incline Bench Sit Up Plank 1 1/2 mile run at an increased pace

3x20 3x20-30 sec

30 30

Weeks 7-9

Routine B Exercise Deadlift (Warm up) Deadlift Pull Up (alternate normal and reverse-grip) Inverted Row Box Jump Farmers Walk or Sled Push Hanging 3-way Leg Lift Plank 1 1/2 mile run at an increased pace Sets/Reps 2x15 3x8 Rest 60 60

A total of 50 reps 60 A total of 50 reps 60 3x10 3 Roundtrips 3x20 3x20 30 60 60 30

Weeks 10-12
Frequency will hold steady at four days per week. Perform the workouts below on four days such as Monday: A, Tuesday: B, Thursday: A and Friday: B. Weeks 10-12

Routine A Exercise Push Up (Alternate normal and diamond versions) supersetted with Pull-up (alternate normal and reversegrip) Bodyweight Dip supersetted with Inverted Row Barbell Hang Cleans Russian Twist Sets/Reps Rest

A total of 50 reps each

60

A total of 50 reps 60 3x10 3x20 60 60

 Rep Incline Bench Sit-Up with 3 second pause Plank 2 mile run at an increased pace

3x10 3x20-30 sec

60 30

Weeks 10-12

Routine B Exercise One-arm Kettlebell Clean and Press (Warm Up) One-arm Kettlebell Clean and Press Sets/Reps 2x15 3x8 3 x 12-15 and 3 roundtrips 1x15 3x8 3x20 3x15 3x20-30 sec Rest 60 60

Box Jump supersetted with Farmers Walk or Sled Push

60

Dumbbell Deadlift Dumbbell Deadlift Floor Crunch Hanging Leg Lift and Hold Plank 2 mile run at an increased pace

60 60 30 30 30

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ABOUT THE AUTHOR

Brad Borland Brad is the founder of Workout Lab. He has a Master's degree in Kinesiology and is a consultant, writer, strength & conditioning specialist, husband and father. Brad is a military veteran and a cancer survivor. View all by Brad Borland

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Comments (2)
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Phatan
Posted Tue, 12/24/2013 - 02:05

A solid workout for solid strength

reply

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Chris
Posted Thu, 12/26/2013 - 10:50

What type of nutrition should go with this for max results? Would something like the bizzy diet work or should you incorporate larger portions?

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