This is the program I used when I was in the military. It’s a 6 phase build-up program. It’s constantly changing when I want to focus on strenth or endurance. For example, instead of using a treadmill sometimes I do sprints. It’s high volume but as long as I ate and slept well I never had a problem. I also did 12 weeks on, 2-3 off.
I had built up to phase 6 about 5 years ago but since I’m starting again I’m going to start with phase I.
FYI, you move up to the next phase when you can complete all the BW exercises.
Level I
6 on, 1 off
4x15/13/11/9
Squats
4-5x15
Straight leg deadlifts
4-5x15
Standing calf raises
3x45
Decline sit-ups, with weight
3x27
Hanging leg raises, straight, with weight
4x15/13/11/9
Bench presses
4-5x15
Decline close grip presses
4-5x15
Barbell curls
4x15/13/11/9
Deadlifts
4-5x15
Bent over rows
4-5x15
Push presses
4-5x15
Shrugs
4x20
Push-ups
1 min x 5/6/7/8/9/10 mph
Treadmill
1x35
Push-ups
Level II
5 on, 1 off
4x13/11/9/7
Squats
4-5x13
Straight leg deadlifts
4-5x13
Standing calf raises
3x40
Decline sit-ups, with weight
3x24
Hanging leg raises, straight, with weight
4x13/11/9/7
Bench presses
4-5x13
Decline close grip presses
4-5x13
Barbell curls
4x13/11/9/7
Deadlifts
4-5x13
Bent over rows
4-5x13
Push presses
4-5x13
Shrugs
8x20
Push-ups
2 min x 5/6/7/8/9/10 mph
Treadmill
2x35
Push-ups
1x40
Bent leg crunches
1x30
Stomach flutter kicks
1x15
Standard pull-ups
1x15
Wide grip pull-ups
1x15
Side-to-side pull-ups
Level III
4 on, 1 off
4x11/9/7/5
Squats
4-5x11
Straight leg deadlifts
4-5x11
Standing calf raises
3x35
Decline sit-ups, with weight
3x21
Hanging leg raises, straight, with weight
4x11/9/7/5
Bench presses
4-5x11
Decline close grip presses
4-5x11
Barbell curls
4x11/9/7/5
Deadlifts
4-5x11
Bent over rows
4-5x11
Push presses
4-5x11
Shrugs
12x20
Push-ups
3 min x 5/6/7/8/9/10 mph
Treadmill
3x35
Push-ups
2x40
Bent leg crunches
1x30
Dips
2x30
Stomach flutter kicks
1x15
Hanging leg raises, right/left
1x15
Hanging leg raises, straight
1x15
8-count body builders
1x20
Trunk rotations
1x15
Wave-offs
1x20
Lunges
1x30
Squat jumps
2x15
Standard pull-ups
2x15
Wide grip pull-ups
2x15
Side-to-side pull-ups
Level IV
3 on, 1 off
4x9/7/5/3
Squats
4-5x9
Straight leg deadlifts
4-5x9
Standing calf raises
3x30
Decline sit-ups, with weight
3x18
Hanging leg raises, straight, with weight
4x9/7/5/3
Bench presses
4-5x9
Decline close grip presses
4-5x9
Barbell curls
4x9/7/5/3
Deadlifts
4-5x9
Bent over rows
4-5x9
Push presses
4-5x9
Shrugs
16x20
Push-ups
4 min x 5/6/7/8/9/10 mph
Treadmill
4x35
Push-ups
3x40
Bent leg crunches
2x30
Dips
3x30
Stomach flutter kicks
2x15
Hanging leg raises, right/left
2x15
Hanging leg raises, straight
2x15
8-count body builders
2x20
Trunk rotations
2x15
Wave-offs
2x20
Lunges
2x30
Squat jumps
3x15
Standard pull-ups
3x15
Wide grip pull-ups
3x15
Side-to-side pull-ups
Level V
2 on, 1 off
4x7/5/3/1
Squats
4-5x7
Straight leg deadlifts
4-5x7
Standing calf raises
3x25
Decline sit-ups, with weight
3x15
Hanging leg raises, straight, with weight
4x7/5/3/1
Bench presses
4-5x7
Decline close grip presses
4-5x7
Barbell curls
4x7/5/3/1
Deadlifts
4-5x7
Bent over rows
4-5x7
Push presses
4-5x7
Shrugs
20x20
Push-ups
5 min x 5/6/7/8/9/10 mph
Treadmill
5x35
Push-ups
4x40
Bent leg crunches
3x30
Dips
4x30
Stomach flutter kicks
3x15
Hanging leg raises, right/left
3x15
Hanging leg raises, straight
3x15
8-count body builders
3x20
Trunk rotations
3x15
Wave-offs
3x20
Lunges
3x30
Squat jumps
4x15
Standard pull-ups
4x15
Wide grip pull-ups
4x15
Side-to-side pull-ups
Level VI
Same as V except 1 on/off
Nutrition
Eat protein/fat/vegetables/fruit and one free meal every other training day
Consume a post-training nutrition drink
Drink six bottles of water daily
Rest nine hours nightly
R/R means rest and recuperation