30 Day Military Athlete Workout Program

[01dragonslayer]

This 30 day military athlete workout was designed to give you the grit and athleticism of our service men and women, along with the size of a bodybuilder.

WORKOUT SUMMARY​

• Main Goal
  General Fitness
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration4 weeks
• Days Per Week
  6
• Time Per Workout60 minutes
• Equipment Required
  Barbell, Bodyweight, Cables, Dumbbells
• Target GenderMale & Female
• Recommended Supps
  Protein Powder
  BCAAs
  Creatine
  Essential Fatty Acids
  Fish Oil
  Joint Support
  Multivitamin
• Workout PDFDownload Workout

Workout Description​

Military workouts are known to be more physically and mentally demanding than your average everyday simple routine.
In basic training, the new recruits get their mind, body, and soul pushed to limits they are not used to.
That’s why when you talk to most soldiers they will tell you they were in the best shape of their life during basic training.
I know CrossFit renders great results, but before boxes started popping up, military style workouts were the style of workouts getting the job done.
Military workouts are more performance-based, and are less focused on achieving an aesthetic look - like most programs you'll find online.
With this program we will combine military style training with bodybuilding. The goal is to build a hybrid athlete that looks good and is able to perform at the highest level as well.
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Getting Started with the 30 Day Military Athlete Workout​

Each weight training day will begin with a ladder method superset of 2 exercises. One exercise will increase in reps and the other will decrease in reps until you've completed the ladder.
For example: When performing pull ups you will do 10 reps, followed by a set of dips that you will perform 1 rep, then go back to pull ups to do 9 reps, followed by dips again too for a set of 2. And you will continue this process until you get to 10 dips and 1 pull up. Try to rest as little as possible.
After you've finished the ladder superset, you’ll move on to 2 different giant sets and finish up with some burnout sets.
Each weight training day will work two muscle parts, followed by a 2 mile run where you’ll go as fast possible. There is also a cardio challenge day, an endurance & bodyweight training day, and a total body AMRAP day.

What Can You Achieve with this Program?​

I want you to be advised that is program is meant to be challenging to strengthen your mind, increase your fitness level overall, and give you the satisfaction that you were able to complete a challenging program, so let’s be happy to be uncomfortable.

Workout 1: Chest & Back​

Exercise	Sets	Reps
1a. Pull Ups	10	10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1b. Dips	10	1, 2, 3, 4, 5, 6, 7, 8, 9, 10
2a. Incline Dumbbell Bench Press (90 degrees)	5	10
2b. Incline Dumbbell Bench Press (45 degrees)	5	10
2c. Flat Bench Dumbbell Press	5	10
2d. Dumbbell Chest Fly	5	8-12
3a. Bent Over Row	5	10
3b. 1 Arm Dumbbell Row	5	10 Each
3c. Bent Over Dumbbell Rear Fly	5	10
3d. Reverse Grip Bent Over Row	5	10
4a. Decline Push Up	3	Failure
4b. Push Up	3	Failure
4c. Incline Push Up	3	Failure
4d. Plank	3	30 Secs
5a. Wide Grip Lat Pull Down	3	12-15
5b. Reverse Grip Pull Down	3	12-15
5c. Straight Arm Pull Down	3	12-15
5d. Chin Ups	3	Failure

Cardio: Run 2 miles as fast as possible.

Workout 2: Shoulders & Legs​

Exercise	Sets	Reps
1a. Barbell Push Press	10	1, 2, 3, 4, 5, 6, 7, 8, 9, 10
1b. Burpees	10	10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Seated Dumbbell Lateral Raise	5	10
2b. Standing Dumbbell Lateral Raise	5	10
2c. Seated Dumbbell Front Raise	5	10
2d. Standing Dumbbell Front Raise	5	10
3a. Weighted Jump Squat	5	10
3b. Front Squats	5	10
3c. Weighted Wall Sits	5	30 Secs
3d. Wall Sits	5	30 Secs
4a. Arnold Press	3	12-15
4b. Wide Grip Upright Row	3	12-15
4c. Shrugs	3	20
5a. Dumbbell Sumo Deadlift	3	12-15
5b. Leg Curls	3	12-15
5c. Lunge Jumps	3	12-15 Each

Cardio: 7 rounds of HIIT performing 30 secs walking, 1 min jogging, and 30 seconds sprinting

Workout 3: Arms​

Exercise	Sets	Reps
1a. Barbell Curl	10	1, 2, 3, 4, 5, 6, 7, 8, 9, 10
1b. Diamond Push Up	10	10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Incline Dumbbell Curl	5	10
2b. Seated Curl	5	10
2c. Standing Curl	5	10
2d. Leaning Curl	5	10
3a. Incline Skullcrusher	5	10
3b. Skullcursher	5	10
3c. Close Grip Press	5	10
3d. Bench Dips	5	20
4a. Hammer Curls	3	12
4b. Machine Preacher Curls	3	12
4c. Push Ups	3	10
5a. Tricep Cable Pushdown	3	20
5b. Reverse Grip Tricep Cable Pushdown	3	20
5c. Overhead Cable Extension	3	10

Cardio: Run 2 miles as fast as possible.

Workout 4: Cardio Challenge​

Exercise	Sets	Reps
1a. Burpees	20	20-1
1b. Jump Rope	20	100

In this challenge, you'll perform a burpee and jump rope circuit. Start with 20 burpees and work your way down to 1. Between each set of burpees, perform 100 jumps using a jump rope.

Workout 5: Total Body AMRAP​

Exercise	Sets	Reps
1a. Push Ups	10	1, 2, 3, 4, 5, 6, 7, 8, 9, 10
1b. Barbell Thrusters	10	10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Bench Press	10 Mins	10
2b. Pull Ups	10 Mins	7
2c. Elevated Push Up	10 Mins	10
2d. 1 Arm Row	10 Mins	10 Each
3a. Dumbbell Shoulder Press	10 Mins	10
3b. Back Squats	10 Mins	10
3c. Lateral to Front Raises	10 Mins	10
3d. Rear Lunge	10 Mins	10 Each
4a. Barbell Curl	10 Mins	10
4b. Machine Tricep Dips	10 Mins	10
4c. Hammer Curls	10 Mins	10
4d. Kick Backs	10 Mins	10

Note: For the 10 Min giant sets, perform each exercise in a circuit fashion for the entire 10 minutes. The goal is to perform as many quality reps as possible in the 10 min period.

Workout 6: Endurance & Abs​

Exercise	Sets	Reps
1a. Jog	5	10 Mins
1b. Toes to Bar	5	10
1c. Sit Ups	5	20
1d. Leg Raises	5	30
1e. Mountain Climber	5	40

Note: Perform the workout in a circuit fashion, using the ab training as your rest period from the jog.

Final Notes​

This workout program is very intense and taxing on the body, so only do this program for 30 days.
Then once completed, move on to another program and come back to this workout when you feel you need to take it to the next level again.
Let’s report to duty and finish this Military Athlete Trainer.