Army Special Forces Workout Routine

The following workout routine requires one to lift their own body weight and more. It is a different style, or method of training that would be well worth it for you to include in your schedule for a couple of weeks out of the year. It will help boost your muscle tone and definition.

This is a Special Forces workout routine that was designed to prepare recruits for Ranger School (some say Ranger School is harder than SEAL training). Similar to the U.S. Navy SEAL Workout, this workout integrates strength and endurance for an all out assault on the body.

In addition to your variety of weight lifting routines, you should incorporate this workout for atleast 2-4 weeks out of the year. It will give your body a whole new stimulus and may help you overcome that strength plateau in the gym. It will also help shape your entire body, including some neglected muscles.

Army Workout Routine: WEEK 1

Day 1:
A. 100 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
B. Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.


Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
B. Side straddle Hop or Jump rope 10 minutes (work toward nonstop).

Day 3:
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 3 mile run (moderate, 8-9 minute pace).
C. Rope Climb/or 3 sets (maximum repetitions) of chin-ups Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hr 40 min cross country.

Day 4:
A. Stationary bike; 20 minutes at 70% heart rate.
B. 40 yard sprints (10 times; 30 second rest).
C. 15 meter swim.

Day 5:
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.

Day 6:
A. 3 sets push-ups and sit ups (max repetitions in 30 seconds).
B. 3 sets chin-ups (max repetitions).
C. 200 meter swim.

Day 7: REST.

Army Workout Routine: WEEK 2

Day 1:
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country.

Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.

Day 3:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Run 5 miles (moderate 8-9 minute pace).
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee.

Day 4:
A. 300-meter swim, nonstop; any stroke but not on your back.

Day 5:
A. Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country.

Day 6:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim.

Day 7: REST

Army Workout Routine: WEEK 3

Day 1:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee

Day 2:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work towards nonstop).

Day 3:
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.

Day 4:
A. Swim 400 meters.

Day 5:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).

Day 6:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim.

Day 7: REST

Army Workout Routine: WEEK 4

Day 1:
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country.

Day 2:
A. Swim 400 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.

Day 3:
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.

Day 4:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Stationary bike; 25 minutes at 805 maximum heart rate.

Day 5:
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.

Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope; 15 minutes nonstop.

Day 7: REST

Army Workout Routine: WEEK 5

Day 1:
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls

Day 2:
A. Jump rope or Side Straddle Hop 12 minutes nonstop.

Day 3:
REST

Day 4:
A. swim 400 meters
B. 4 sets dips (max repetitions).

Day 5:
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 30 min along road or 6 hours cross country.

Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.

Day 7: REST


Yeah, it's a tough workout routine. It would be very beneficial, if you attempted to do this workout routine, to record all of your progress on a day by day calendar. Include the number of repetitions, time of runs, number of sets, ect. And, many of you may not have a rucksack, but that doesn't mean you can't improvise; use a backpack with weights in it. Again, as stated in the Navy SEAL Workout routine, consume the appropriate amount of nutrients and drink lots of water. If you are trying this out as a supplement to your lifting schedule, look into taking Glutamine to preserve muscle mass during the running and swimming.

Army Special Forces Workout Routine

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