OCS fittness training
General
Intermediate
Body
Plan Details
The OCS fittness training routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
How I got ready for OCS
Routine detail
Mon
legs
11 exercises
Wall Calf Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Box Jump with Single-Leg Stabilization
3 Sets x 8 Reps
Step Machine
1 Set
Tue
shoulders and abs
11 exercises
Arm Circles
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Kettlebell Military Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Wed
chest and back
11 exercises
Back Bend
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Running
1 Set
Thu
superior limb
12 exercises
Wrist Circles
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Deadlift to Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Rowing
1 Set
Fri
abs and cardio
10 exercises
Child's Pose
3 Sets
Overhead Stretch
3 Sets x 8 Reps
Shell Stretch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Running
1 Set
Sun
ruck or lift
1 exercise
Walking
1 Set
