Boot Camp Burn: 12 Week Military Workout Program

Brad Borland
Written By: Brad Borland
September 6th, 2017
Updated: August 15th, 2019
Categories: Workouts Fat Loss
236.9K Reads
Boot Camp Burn: 12 Week Military Workout Program
Want to get as physically fit as the military men and women who protect our country? Give this 12 week military boot camp style workout program a try!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
    Beginner
  • Program Duration12 weeks
  • Days Per Week
    4
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Kettle Bells
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Normally when the word boot camp is used in fitness circles it conjures visions of group exercise classes mimicking the style and cadence of actual military boot camp.

This isn’t about that.

The rigors of actual boot camp are oftentimes heralded with fear, admiration, and thoughts of intense training requirements. It’s void of spandex, exercise regressions and high fives with smiles.

Below is a vigorous 12 week military boot camp style workout program designed to kick your butt a little and get you in some serious shape.

Of course you’re not actually in basic training but try this out for the entire 12 weeks and you’ll only be better for it.

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Weeks 1-4

Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. You can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Workout A
Exercise Warm Up Working Sets/Rounds
1a. Pushups 20 jumping jacks 3-4 rounds of 10-20 reps
1b. Inverted Rows - 3-4 rounds of 10-20 reps
1c. Leg Lifts - 3-4 rounds of 10-20 reps
2a. Box Jump 20 steps of walking lunge 3-4 rounds of 10-20 reps
2b. Reverse Lunge - 3-4 rounds of 10-20 reps
2c. Prisoner Squat - 3-4 rounds of 10-20 reps
3a. Diamond Pushup - 3-4 rounds of 10-20 reps
3b. Floor Crunch - 3-4 rounds of 10-20 reps
3c. Plank - 3-4 rounds of 30 seconds
4. 1 mile run 3 min warm up comfortable pace
Workout B
Exercise Warm Up Working Sets/Rounds
1a. Front Squat 2 x 10 3 x 12
1b. Dumbbell Stiff Leg Deadlift 2 x 10 3 x 12
2a. Bench Press 2 x 10 3 x 8
2b. Dumbbell Row 2 x 10 3 x 8
3a. Kettlebell Swing - 3 x 12
3b. Overhead Press - 3 x 12
4. 1 mile run 3 min warm up comfortable pace

Weeks 5-8

Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. You can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Workout A
Exercise Warm Up Working Sets/Rounds
1a. Feet- Elevated Pushups 20 jumping jacks 3-4 rounds of 10-20 reps
1b. Chin Up - 3-4 rounds of 10-20 reps
1c. Leg Lifts - 3-4 rounds of 10-20 reps
2a. Box Jump 20 steps of walking lunge 3-4 rounds of 10-20 reps
2b. Walking Lunge - 3-4 rounds of 10-20 reps
2c. Calf Jump - 3-4 rounds of 10-20 reps
3a. Diamond Pushup - 3-4 rounds of 10-20 reps
3b. Sit Up - 3-4 rounds of 10-20 reps
3c. Plank - 3-4 rounds of 30 seconds
4. 1.5 mile run 3 min warm up comfortable pace
Workout B
Exercise Warm Up Working Sets/Rounds
1a. Squat 2 x 10 3 x 12
1b. Romanian Deadlift 2 x 10 3 x 12
2a. Dumbbell Bench Press 2 x 10 3 x 8
2b. Barbell Row 2 x 10 3 x 8
3a. Kettlebell Press - 3 x 12
3b. Dumbbell Upright Row - 3 x 12
4. 1.5 mile run 3 min warm up comfortable pace

Weeks 9-12

Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. For example, you can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Workout A
Exercise Warm Up Working Sets/Rounds
1a. Plyo Pushups 20 jumping jacks 3-4 rounds of 10-20 reps
1b. Pull Up - 3-4 rounds of 10-20 reps
1c. Decline Sit Up - 3-4 rounds of 10-20 reps
2a. Walking Lunge - 3-4 rounds of 10-20 reps
2b. Squat Jump - 3-4 rounds of 10-20 reps
2c. Reverse Lunge - 3-4 rounds of 10-20 reps
3a. Push Up on Swiss Ball - 3-4 rounds of 10-20 reps
3b. Sit Up - 3-4 rounds of 10-20 reps
3c. Plank - 3-4 rounds of 30 seconds
4. 2 mile run 3 min warm up comfortable pace
Workout B
Exercise Warm Up Working Sets/Rounds
1a. Goblet Squat 2 x 10 3 x 12
1b. Kettlebell Romanian Deadlift 2 x 10 3 x 12
2a. Incline Dumbbell Bench Press 2 x 10 3 x 8
2b. Kettlebell Row 2 x 10 3 x 8
3a. Single Arm Kettlebell Press - 3 x 12
3b. Dumbbell Shrug - 3 x 12
4. 2 mile run 3 min warm up comfortable pace
Workout Notes:

Perform all exercises with a letter (ex. a, b, c) as a superset or circuit.

Be sure to take 60 seconds of rest after each superset and circuit.

If you have any other questions, please leave them in the comments!

17 Comments
Cassidye
Posted on: Mon, 05/24/2021 - 23:17

WHat would yall recomend to do on our off days? I would prefer to not just stop working out and then start again every two days, so would a long easy run and maybe some quicker sprints (alternating the two days) be alright for the off days?

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Abigail
Posted on: Fri, 05/28/2021 - 09:53

Hey Cassidye - it's best to follow the program as written. Rest days are just as important as the workouts. Check out this article on rest day recovery strategies: https://www.muscleandstrength.com/articles/rest-days-active-recovery-vs-...

Lee
Posted on: Mon, 06/24/2019 - 00:42

So for a super set, do you do one set of a workout then move onto the next (workout A, then B, then C) then you start over again?

Or do you do all the sets then move onto the next workout?

Nathan
Posted on: Sun, 07/28/2019 - 19:41

Most people do 1 set (Ex: A) then go to 1 set of the next (ex: B) and go back and forth until the superset is done and it works very well, but some say they just do all sets of 1 workout then immediately transition to the next and so on and it works good as well. Its up to your choosing to which way works and feels best for you, my friend.

Michelle Ciattei
Posted on: Sat, 03/30/2019 - 01:46

What should I do if a can’t do a full pull up or push ups? Should I do the push ups on my knees and work my way up?

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JoshEngland
Posted on: Mon, 04/01/2019 - 09:25

Hi Michelle,

I recommend eccentric portions of the movement. This will help overload the muscles in a way that will help you progress to the full rom variation.

Nation Wright
Posted on: Sun, 01/27/2019 - 12:33

Are there any workout plans you recommend after the 12 weeks are completel?

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JoshEngland
Posted on: Mon, 01/28/2019 - 09:46
Lewis Goodenough
Posted on: Tue, 01/22/2019 - 16:19

Do you do both A and B workouts in 1 day or do you split them across the week?

Ryan Magpayo
Posted on: Sat, 12/15/2018 - 17:29

Just a question instead of 1 Mile run can it be Cross training?

Amanda
Posted on: Tue, 12/11/2018 - 11:48

What is the warm up 2x10 in the B section workouts suppose to be?

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JoshEngland
Posted on: Wed, 12/12/2018 - 09:58

Hi Amanda,

You perform 2 warm-up sets of 10 reps at a lighter weight than your working sets.

Hope this helps!

Jay Van
Posted on: Wed, 11/21/2018 - 13:15

Is the 60 seconds rest after per completing 1 round of the super circuit/set or after 3-4 rounds

David
Posted on: Wed, 10/17/2018 - 15:18

do you use one or two kettlebells for the exercis?

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JoshEngland
Posted on: Thu, 10/18/2018 - 09:20

Hi David,

Use one kettlebell for kettlebell exercises.

Hope this helps!

Toor
Posted on: Wed, 08/15/2018 - 17:21

I have just completed the first week, but I wanted to know what diet should accompany this programme? My goal is fat loss and ideally would like to lose 6kg by end of October