12 Weeks Boot Camps

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, let’s 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.

Push Ups

Pull Ups

Bodyweight Dips

Barbell Clean & Press (Warmup)

Barbell Clean & Press

Inverted Row

Floor Crunch

Weeks 1-3

Bench Press (Warm up)

Deadlift (Warm up)

Squat (Warm up)

½ 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

Push Ups

Pull Ups

Inverted Row

Barbell Upright Row (Warmup)

Barbell Upright Row

Bodyweight Dips

Incline Bench Crunch

1 mile run at an increased pace

Weeks 4-6

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

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

Push Ups (Alternate normal and diamond versions)

Bodyweight Dip

High Rope Cable Pull

Standing Dumbbell Press (Warmup)

Standing Dumbbell Press

Incline Bench Sit Up

Plank

1 1/2 mile run at an increased pace

Weeks 7-9

Deadlift (Warm up)

Deadlift