2

LAYOUT

M/W/F
WORKOUT #1
Bench Press based full body

WORKOUT #2
ELUDEHCS

Deadlift based full body days

WORKOUT #3
Back Squat based full body days

T/TH/S/S
HIGH ACTIVITY REST DAYS
3

IMPROVE YOUR

STRENGTH

MENTALITY
MENTALITY

HEALTH
HEALTH

TOUGHNESS
TOUGHNESS
 4

INTRODUCTION

The military teaches discipline that is unlike any other in the

world. With training revolving around focus, resilience, and
mental and physical toughness, the military takes average
people and turns them into badass soldiers ready to defend their
family and country.
Nowadays, the majority of people would not be prepared for the
grueling task of training in the military.
The gym is no longer a place of hard work.
We want to introduce the world to the mentality of training as a
soldier, and that is what this program aims to do.
Welcome to boot camp.
5

BENCH
BENCH PRESS
PRESS

DEADLIFT
DEADLIFT

SQUAT
SQUAT
 6

BENCH PRESS

One of the three main compounds this program focuses on is the

Bench Press.

Each Bench Press based Full Body day will begin with the Flat
Bench Press because it is a common indicator of upper body
strength.

The Bench Press is a compound movement that utilizes the

pectorals as well as the triceps.
 7

SQUAT

Another one of the three main compounds this program focuses

on is the Back Squat.

Each Squat based Full Body day will begin with the Back Squat
because it is a common indicator of lower body strength and is
easily one of the most efficient ways to grow your legs.

The Back Squat is a compound movement that utilizes the

entirety of the legs, including quadriceps, hamstrings, and glutes.
 8

DEADLIFT

The final compound movement is the Deadlift.

Each Deadlift based Full Body day will begin with the Deadlift
because it is a common indicator of posterior chain strength and
overall strength and is easily one of the most efficient ways to
grow your your entire body.

The Deadlift is a compound movement that utilizes the majority

of your muscles but focuses mainly on your posterior chain,
glutes, quadriceps, and hamstrings.
9

WEEK 1
 10

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 3 5
LAT PULLDOWNS 4 8
LEG PRESS 3 10
CABLE FLIES 4 8
OVERHEAD PRESS 3 10
FRENCH PRESS 3 10
CRUNCHES 2 12
 11

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 3 5
INCLINE BARBELL BENCH PRESS 3 8
GOBLET SQUATS 2 10
CABLE LATERAL RAISES 3 8
HAMMER CURLS 3 8-12
SKULLCRUSHERS 2 10
LEG RAISES 2 12
 12

FRIDAY
Squat based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 3 5
CABLE ROWS 3 8-12
INCLINE DUMBBELL PRESS 3 10
CABLE PULL THROUGHS 3 8
DUMBBELL SHOULDER PRESS 2 10
CABLE CURLS 3 10
13

WEEK 2
 14

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 4 5
LAT PULLDOWNS 3 10
BULGARIAN SPLIT SQUAT 3 12
LOW-HIGH CABLE FLIES 3 8
DUMBBELL SHOULDER PRESS 3 12
FRENCH PRESS 3 12
 15

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 4 5
INCLINE DUMBBELL PRESS 3 10
LEG PRESS 2 8
DUMBBELL LATERAL RAISES 3 8
DUMBBELL SHOULDER PRESS 3 8-12
FRENCH PRESS 3 12
 16

FRIDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 4 5
CHEST SUPPORTED ROW 3 8-12
FLAT DUMBBELL PRESS 2 8
CABLE PULL THROUGHS 3 10
OVERHEAD PRESS 2 10
HAMMER CURLS 3 10
17

WEEK 3
 18

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 5 5
MACHINE HIGH ROW 4 8
BULGARIAN SPLIT SQUAT 3 10
CABLE FLIES 4 8
OVERHEAD PRESS 3 10
SKULLCRUSHERS 3 10
CRUNCHES 2 12
 19

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 5 5
INCLINE BARBELL PRESS 3 8
GOBLET SQUATS 3 12
LATERAL RAISES 3 8
PREACHER CURLS 3 8-12
SKULLCRUSHERS 3 12
LEG RAISES 4 12
 20

FRIDAY
Squat based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 5 5
BARBELL ROW 2 10
INCLINE BARBELL PRESS 3 12
DUMBBELL ROMANIAN DEADLIFTS 2 10
DUMBBELL SHOULDER PRESS 4 8-12
DUMBBELL BICEP CURLS 3 12
21

WEEK 4
 22

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 3 7
MACHINE HIGH ROW 4 8
LEG PRESS 2 10
MACHINE FLIES 4 8
DUMBBELL SHOULDER PRESS 2 10
TRICEP EXTENSIONS 2 10
CRUNCHES 2 12
 23

WEDNESDAY
Bench based Full Body Day

EXERCISE SETS REPS

DEADLIFT 3 7
FLAT DUMBBELL PRESS 3 8
FRONT SQUAT 2 6
LATERAL RAISES 3 10
DUMBBELL BICEP CURL 3 8-12
 24

FRIDAY
Bench based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 3 7
BARBELL ROW 3 8-12
INCLINE DUMBBELL PRESS 4 8
BARBELL ROMANIAN DEADLIFTS 3 8-12
DUMBBELL SHOULDER PRESS 3 12
TRICEP EXTENSIONS 2 10
RUSSIAN TWISTS 2 12
25

WEEK 5
 26

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 4 7
PULL UPS 3 6
LEG PRESS 3 8-12
MACHINE FLIES 4 8
SINGLE ARM SHOULDER PRESS 3 10
TRICEP KICKBACKS 2 10
LEG RAISES 2 12
 27

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 4 7
FLAT MACHINE CHEST PRESS 3 10
SUPERSET
FACE PULLS 3 8
HAMMER CURLS 3 10
28

FRIDAY

REST DAY
29

WEEK 6
 30

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 4 10
LAT PULLDOWNS 3 12
GOBLET SQUATS 3 8-12
HIGH-LOW CABLE FLIES 3 12
SINGLE ARM SHOULDER PRESS 3 8
SKULLCRUSHERS 3 10
RUSSIAN TWISTS 4 8
 31

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 4 10
INCLINE DUMBBELL PRESS 4 8
GOBLET SQUATS 3 10
FACE PULLS 4 8
HAMMER CURLS 3 8-10
SKULLCRUSHERS 3 10
 32

FRIDAY
Squat based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 4 10
CABLE ROWS 4 8-12
LEG EXTENSIONS 3 8
MACHINE CHEST PRESS 4 10
FRONT RAISES 4 8
ALTERNATING BICEP CURLS 3 10
33

WEEK 7
 34

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 5 8
DUMBBELL ROWS 3 10
LEG CURLS 4 8-12
PEC DECK 4 8
MACHINE MILITARY PRESS 2 8
SKULLCRUSHERS 3 10
 35

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 5 8
INCLINE DUMBBELL PRESS 4 8
GOBLET SQUATS 3 10
FACE PULLS 4 8
HAMMER CURLS 3 8-10
SKULLCRUSHERS 3 10
 36

FRIDAY
Squat based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 5 8
CHEST SUPPORTED ROW 3 12
INCLINE DUMBBELL PRESS 4 10
CABLE PULL THROUGHS 2 12
FRONT RAISES 4 8-10
EZ BAR BICEP CURLS 3 8
37

WEEK 8
 38

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 3 12
HAMMERSTRENGTH ROWS 4 8
LEG EXTENSIONS 3 8-12
TRICEP DIPS 2 8
MACHINE MILITARY PRESS 3 8
SKULLCRUSHERS 3 10
 39

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 3 12
INCLINE BARBELL BENCH PRESS 2 10
BULGARIAN SPLIT SQUAT 3 8-10
SUPERSET
EZ BAR BICEP CURLS 3 8
DUMBBELL BICEP CURLS 3 10
 40

FRIDAY
Squat based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 3 12
DUMBBELL ROWS 3 10
INCLINE DUMBBELL PRESS 3 10
BARBELL ROMANIAN DEADLIFTS 3 10
TRICEP DIPS 3 12
41

WEEK 9
 42

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 4 12
LAT PULLDOWNS 3 10
GOBLET SQUATS 3 8-12
PEC DECK 3 8
MACHINE MILITARY PRESS 3 8
TRICEP KICKBACKS 3 10
 43

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 4 12
INCLINE BARBELL PRESS 2 10
LEG CURLS 3 8-12
LATERAL RAISES 3 8
SEATED BICEP CURLS 3 8
CRUNCHES 3 10
 44

FRIDAY
Squat based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 4 12
DUMBBELL ROWS 3 8
INCLINE DUMBBELL PRESS 3 10
BARBELL ROMANIAN DEADLIFTS 3 8
DUMBBELL SHOULDER PRESS 3 8-12
DUMBBELL BICEP CURL 3 10
45

WEEK 10
 46

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BARBELL BENCH PRESS 5 12
PULL UPS 3 6
MACHINE HIGH ROWS 3 8-12
PEC DECK 3 8
LATERAL RAISES 3 8
 47

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 5 12
FLAT DUMBBELL PRESS 3 10
GOBLET SQUATS 3 12
CABLE FRONT RAISES 3 8
OVERHEAD PRESS 3 8
 48

FRIDAY
Squat based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 5 12
CABLE ROWS 3 8
INCLINE DUMBBELL PRESS 3 8
HAMMER CURLS 4 12
LEG RAISES 3 8
49

WEEK 11
 50

MONDAY
Bench based Full Body Day

EXERCISE SETS REPS

BENCH PRESS 3 3
LAT PULLDOWNS 2 8
LEG PRESS 4 10
SUPERSET
TRICEP DIPS 3 10
DUMBBELL BICEP CURL 3 10
 51

WEDNESDAY
Deadlift based Full Body Day

EXERCISE SETS REPS

DEADLIFT 3 3
FLAT DUMBBELL PRESS 4 8
CABLE SQUATS 4 10
SUPERSET
LAT PULLDOWNS 3 10
LAT PULLBACKS 3 10
 52

FRIDAY
Squat based Full Body Day

EXERCISE SETS REPS

BACK SQUAT 3 3
CABLE ROWS 3 10
FLAT DUMBBELL PRESS 4 10
SUPERSET
LEG EXTENSIONS 2 10
LEG CURLS 2 10
53

FINAL WEEK
54

YOU'VE MADE IT THIS FAR

You've made it to the final week of training.

At this point, it is clear you have the heart to continue your fitness
journey.

In this last week, we are going to test for. your one rep maxes on
all of your lifts, followed by a short accessories to end it.

You've earned the break. Let's end this last week off strong!
 55

MONDAY
Bench One Rep Max

EXERCISE SETS REPS

BARBELL BENCH PRESS 1 1
MACHINE LOW ROWS 5 8
LUNGES 5 8-12

Note
Warm up PROPERLY before going for your one rep max on
the bench press.
 56

WEDNESDAY
Deadlift One Rep Max

EXERCISE SETS REPS

DEADLIFT 1 1
LAT PULLDOWNS 5 8
FLAT MACHINE CHEST PRESS 5 10

Note
Warm up PROPERLY before going for your one rep max on
the deadlift.
 57

FRIDAY
Squat One Rep Max

EXERCISE SETS REPS

BACK SQUAT 1 1
DUMBBELL ROWS 5 8
LEG EXTENSIONS 5 10

Note
Warm up PROPERLY before going for your one rep max on
the back squat.