Intro
Get ready for Army Basic Training with a beginner-friendly workout plan. This comprehensive guide outlines a 6-week program to improve cardiovascular endurance, build strength, and boost agility. Incorporating exercises like push-ups, sit-ups, and running, this plan helps you prepare physically and mentally for the rigors of BCT.
Joining the army requires a tremendous amount of physical and mental endurance. Army Basic Training, also known as Basic Combat Training (BCT), is a rigorous 10-week program designed to transform civilians into soldiers. One of the most significant challenges of BCT is the physical fitness test, which demands a high level of strength, endurance, and agility. If you're planning to enlist, it's essential to prepare yourself with a solid workout plan that targets the specific fitness requirements of the army.
To help you get started, we've created a comprehensive Army Basic Training workout plan for beginners. This plan focuses on building overall fitness, increasing strength, and enhancing endurance. It's designed to be progressive, meaning it will gradually increase in intensity and difficulty as you get closer to your enlistment date.
Understanding the Army's Physical Fitness Test
The Army's Physical Fitness Test (APFT) consists of three events:
- Push-ups: This event measures upper body strength and endurance. You'll be required to perform as many push-ups as possible in one minute.
- Sit-ups: This event measures core strength and endurance. You'll be required to perform as many sit-ups as possible in one minute.
- 2-mile run: This event measures cardiovascular endurance. You'll be required to complete a 2-mile run in the shortest time possible.
Army Basic Training Workout Plan for Beginners
Phase 1: Building a Foundation (Weeks 1-4)
- Monday (Upper Body):
- Push-ups: 3 sets of 10 reps
- Incline dumbbell press: 3 sets of 10 reps
- Bent-over dumbbell rows: 3 sets of 10 reps
- Tricep dips: 3 sets of 10 reps
- Tuesday (Lower Body):
- Squats: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps (per leg)
- Calf raises: 3 sets of 15 reps
- Leg press: 3 sets of 10 reps
- Wednesday (Rest day)
- Thursday (Core):
- Plank: 3 sets of 30-second hold
- Russian twists: 3 sets of 10 reps
- Leg raises: 3 sets of 10 reps
- Bicycle crunches: 3 sets of 10 reps
- Friday (Cardio):
- 20-minute steady-state cardio (jogging, cycling, or rowing)
Phase 2: Increasing Intensity (Weeks 5-8)
- Monday (Upper Body):
- Push-ups: 3 sets of 15 reps
- Incline dumbbell press: 3 sets of 12 reps
- Bent-over dumbbell rows: 3 sets of 12 reps
- Tricep dips: 3 sets of 12 reps
- Tuesday (Lower Body):
- Squats: 3 sets of 12 reps
- Lunges: 3 sets of 12 reps (per leg)
- Calf raises: 3 sets of 18 reps
- Leg press: 3 sets of 12 reps
- Wednesday (Rest day)
- Thursday (Core):
- Plank: 3 sets of 45-second hold
- Russian twists: 3 sets of 12 reps
- Leg raises: 3 sets of 12 reps
- Bicycle crunches: 3 sets of 12 reps
- Friday (Cardio):
- 25-minute steady-state cardio (jogging, cycling, or rowing)
Phase 3: Simulating BCT Conditions (Weeks 9-12)
- Monday (Upper Body):
- Push-ups: 3 sets of 20 reps
- Incline dumbbell press: 3 sets of 15 reps
- Bent-over dumbbell rows: 3 sets of 15 reps
- Tricep dips: 3 sets of 15 reps
- Tuesday (Lower Body):
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 15 reps (per leg)
- Calf raises: 3 sets of 20 reps
- Leg press: 3 sets of 15 reps
- Wednesday (Rest day)
- Thursday (Core):
- Plank: 3 sets of 60-second hold
- Russian twists: 3 sets of 15 reps
- Leg raises: 3 sets of 15 reps
- Bicycle crunches: 3 sets of 15 reps
- Friday (Cardio):
- 30-minute steady-state cardio (jogging, cycling, or rowing)
Additional Tips and Considerations
- Warm-up and cool-down: Always warm up before each workout with 5-10 minutes of light cardio and stretching. Cool down afterwards with static stretches to prevent injury.
- Listen to your body: Rest when needed, and don't push yourself too hard. Injuries can set back your training significantly.
- Diet and nutrition: Focus on a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats. Avoid processed foods and sugary drinks.
- Hydration: Drink plenty of water throughout the day to stay hydrated.
- Get enough sleep: Aim for 7-9 hours of sleep each night to aid in recovery and muscle growth.
Gallery of Army Basic Training Images
Army Basic Training Images
Final Tips and Encouragement
Congratulations on taking the first step towards preparing for Army Basic Training! Remember to stay consistent, listen to your body, and focus on progressive overload. With dedication and hard work, you'll be well-prepared for the physical demands of BCT. Don't be afraid to ask for help or guidance along the way. Share this article with friends and family who may be interested in joining the army, and don't forget to leave a comment below with your own experiences or tips!