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| PDF Name | Army Basic Training Workout Routine PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 2 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
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What is the Army Basic Training? (Overview)
Army Basic Training is the first step in becoming a soldier, which starts with a Basic Combat Training Camp or an Army Boot Camp. And after this, you are given special training to make you a soldier or you can go to Candidate School to master Army leadership skills.
What are the exercises for Army Basic Training?
Here is the exercises for Army Basic Training and their workout routine:
Week One:
- Thursday: Combination of strength training (CD2) with 10/10/5 reps x 1 set, followed by a 15-minute run for cardiovascular endurance.
- Friday: Focuses on strength training with CD3 for 5 reps x 1 set.
- Saturday: Rest for recovery.
Week Two:
- Thursday: Similar to Week One, with an extended 20-minute run.
- Friday: Continues strength training with CD3 for 5 reps x 1 set.
- Saturday: Rest for recovery.
Week Three:
- Thursday: Introduces increased intensity with CD2 for 10/10/5 reps x 2 sets, followed by a 20-minute run.
- Friday: Continues strength training with CD3 for 5 reps x 1 set.
- Saturday: Rest for recovery.
Week Four:
- Thursday: Focuses on Physical Fitness Assessment to track progress.
- Friday: Combines strength training with CD3 for 5 reps x 1 set and a more challenging CD2 routine.
- Saturday: Rest for recovery.
Week Five:
- Sunday: Integrates a 20-minute run, strength training with CD2 for 15/15/5 reps x 1 set, and interval training with 30:60s (9 reps).
- Monday: Rest day for recovery.
- Tuesday and Wednesday: Target specific fitness components.
Week Six:
- Sunday: Continues the previous week’s routine with an emphasis on building endurance.
- Monday: Rest day for recovery.
- Tuesday and Wednesday: Focus on various aspects of physical fitness.
Week Seven:
- Sunday: Maintains intensity with a combination of strength training, cardio, and interval work.
- Monday: Rest day for recovery.
- Tuesday and Wednesday: Continue targeting different aspects of fitness.
Week Eight:
- Thursday: Combines strength training and a run, maintaining intensity.
- Friday: Focuses on strength development with CD3 for 5 reps x 1 set.
- Saturday: Rest for recovery.
Week Nine:
- Sunday: Introduces higher intensity with increased sets of strength training and interval work during the run.
- Monday: Rest day for recovery.
- Tuesday and Wednesday: Focus on specific fitness components.
Week Ten:
- Sunday: Increases intensity further with more challenging strength training and interval work during the run.
- Monday: Rest day for recovery.
- Tuesday and Wednesday: Target various aspects of physical fitness.
Week Eleven:
- Thursday: Maintains higher intensity with strength training and a run.
- Friday: Focus on strength development with CD3 for 10 reps x 1 set.
- Saturday: Rest day for recovery.
Week Twelve:
- Thursday: Continues with higher-intensity strength training and a run.
- Friday: Focuses on strength development with CD3 for 10 reps x 1 set.
- Saturday: Rest day for recovery, potentially preparing for a new training cycle or program.
What is the Army Training for Beginners?
Here is the Army training workout routine for the Beginners:
Week 1: Full Body
| Day | Exercises | Rest Time |
|---|---|---|
| Monday | Push-Ups, Sit-Ups, Squats | 60 sec |
| Tuesday | Running (1 mile) | – |
| Wednesday | Plank, Lunges, Pull-Ups | 60 sec |
| Thursday | Running (1.5 miles) | – |
| Friday | Burpees, Mountain Climbers, Rows | 60 sec |
| Saturday | Active Rest (Light Stretching) | – |
| Sunday | Rest | – |
Week 2: Core
| Day | Exercises | Rest Time |
|---|---|---|
| Monday | Russian Twists, Leg Raises, Plank | 60 sec |
| Tuesday | Running (1.5 miles) | – |
| Wednesday | Bicycle Crunches, Superman, Obliques | 60 sec |
| Thursday | Running (2 miles) | – |
| Friday | V-Ups, Flutter Kicks, Side Plank | 60 sec |
| Saturday | Active Rest (Light Stretching) | – |
| Sunday | Rest | – |
Week 3: HIIT (High-Intensity Interval Training)
| Day | Exercises | Rest Time |
|---|---|---|
| Monday | Burpees, Jumping Jacks, High Knees | 45 sec |
| Tuesday | Sprint Intervals (30 sec sprint, 1 min rest) | – |
| Wednesday | Mountain Climbers, Plank Jacks, Lateral Jumps | 45 sec |
| Thursday | Sprint Intervals (45 sec sprint, 1 min rest) | – |
| Friday | Jump Squats, Push-Up Burpees, Tuck Jumps | 45 sec |
| Saturday | Active Rest (Light Stretching) | – |
| Sunday | Rest | – |
Week 4: Upper Body
| Day | Exercises | Rest Time |
|---|---|---|
| Monday | Push-Ups, Pull-Ups, Tricep Dips | 60 sec |
| Tuesday | Running (1.5 miles) | – |
| Wednesday | Shoulder Press, Bicep Curls, Rows | 60 sec |
| Thursday | Running (2 miles) | – |
| Friday | Chest Press, Plank Rows, Tricep Extensions | 60 sec |
| Saturday | Active Rest (Light Stretching) | – |
| Sunday | Rest | – |
Week 5: Lower Body
| Day | Exercises | Rest Time |
|---|---|---|
| Monday | Squats, Lunges, Calf Raises | 60 sec |
| Tuesday | Running (2 miles) | – |
| Wednesday | Deadlifts, Leg Press, Hamstring Curls | 60 sec |
| Thursday | Running (2.5 miles) | – |
| Friday | Leg Extensions, Glute Bridges, Plank | 60 sec |
| Saturday | Active Rest (Light Stretching) | – |
| Sunday | Rest | – |
Week 6: Cardio
| Day | Exercises | Rest Time |
|---|---|---|
| Monday | Running (3 miles) | – |
| Tuesday | Cycling (10 miles) | – |
| Wednesday | Swimming (30 minutes) | – |
| Thursday | Hiking (2 hours) | – |
| Friday | Rowing (30 minutes) | – |
| Saturday | Active Rest (Light Stretching) | – |
| Sunday | Rest | – |
Diet Plan
General Guidelines:
- Stay hydrated: Drink plenty of water throughout the day.
- Balanced meals: Include a combination of lean proteins, complex carbohydrates, and healthy fats.
- Portion control: Pay attention to portion sizes to avoid overeating.
- Regular meals: Aim for three main meals and healthy snacks in between.
Sample Daily Meal Plan:
Breakfast:
- Scrambled eggs with spinach and whole grain toast
- Greek yogurt with berries
Mid-Morning Snack:
- Handful of almonds
- Apple
Lunch:
- Grilled chicken breast with mixed greens and quinoa
- Avocado slices
Afternoon Snack:
- Carrot and cucumber sticks with hummus
Dinner:
- Baked salmon with sweet potato and steamed broccoli
- Brown rice
Evening Snack (optional):
- Cottage cheese with pineapple chunks
Do Army Soldiers Workout Everyday?
Maybe, Amry soldiers do basic training workouts every day because according to our team research, Maximum Amry training camp does the basic training workout on Monday, Thursday, and Friday.
This workout began with Physical training. And this workout is mostly kept after accountability information and it lasts for one to one and a half hours.
How long is Army Basic Training?
Army basic Training is only for 10 weeks and in months the army basic training is only for 2 months and 2 weeks.
Where is Army Basic Training at?
This information is never given to anyone that the new soldiers of the army went for training. Only the selected candidates are informed about the training boot camp because first of all, keeping in mind the safety of everyone, no unknown person should cause any problem in that training or anything else.
But, according to our team research, the maximum time soldiers has got the army basic training at Columbia, South Carolina, or in another location.
What next after the Army Basic Training Workout?
After completing the Army Basic Training Workout as a beginner \ Pro, completing this challenge with equipment or no equipment. But you are a real fighter and fighters never stop their struggle. So, you can take another physical fitness challenge included:
- Army Ranger Workout Plan Free PDF Download (2023)
- ACFT Workout Plan Free PDF Download (2023)
- 28 Day Workout Free PDF Download
- 7 Day Gym Workout Plan Free PDF Download (2023)
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