Military Program

AUTOPLAYAUDIO TIP

General

Beginner

Machine strength

Plan Details

The Military Program routine by alstjd6 is a 48 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Any

W3D4

Est. 41 min

6 exercises

Pull-Up

1 Set

Dumbbell Bent-Over Row

1 Set

Dumbbell Upright Row

1 Set

Dumbbell Hammer Curl

1 Set

Dumbbell Concentration Curl

1 Set

Barbell Deadlift

1 Set

Any

W1D4

Est. 38 min

6 exercises

Dumbbell Bent-Over Row

1 Set

Pull-Up

1 Set

Dumbbell Upright Row

1 Set

Dumbbell Hammer Curl

1 Set

Cable Bicep Curl

1 Set

Dumbbell Deadlift

1 Set

Any

W1D1

Est. 45 min

6 exercises

Barbell Bench Press

1 Set

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Barbell Single-Leg Squat

1 Set

Crunch

1 Set

Any

W1D2

Est. 36 min

6 exercises

Chin-Up with Knee Raise

1 Set

Cable Shoulder Extension

1 Set

Dumbbell Bent-Over Raise

1 Set

Barbell Upright Row

1 Set

Barbell Curl

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W1D3

Est. 41 min

6 exercises

Dip

1 Set

Dumbbell Incline Bench Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Lunge

1 Set

Sit-Up

1 Set

Any

W1D5

Est. 36 min

7 exercises

Dumbbell Bench Press

1 Set

Barbell Shoulder Press

1 Set

Dumbbell Seated Front Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Cable Tricep Pushdown (Rope)

1 Set

Crunch

1 Set

Hanging Leg Raise

1 Set

Any

W1D6

Est. 40 min

6 exercises

Barbell Bent-Over Row

1 Set

Dumbbell Bent-Over Raise

1 Set

Barbell Upright Row

1 Set

Barbell Curl

1 Set

Dumbbell Deadlift

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W2D1

Est. 48 min

6 exercises

Barbell Bench Press

1 Set

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Barbell Single-Leg Squat

1 Set

Crunch

1 Set

Any

W2D2

Est. 36 min

6 exercises

Chin-Up with Knee Raise

1 Set

Cable Shoulder Extension

1 Set

Dumbbell Bent-Over Raise

1 Set

Barbell Upright Row

1 Set

Barbell Curl

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W2D3

Est. 45 min

6 exercises

Dip

1 Set

Dumbbell Incline Bench Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Lunge

1 Set

Sit-Up

1 Set

Any

W2D4

Est. 39 min

6 exercises

Dumbbell Bent-Over Row

1 Set

Pull-Up

1 Set

Dumbbell Upright Row

1 Set

Dumbbell Hammer Curl

1 Set

Dumbbell Concentration Curl

1 Set

Barbell Deadlift

1 Set

Any

W2D5

Est. 37 min

7 exercises

Dumbbell Bench Press

1 Set

Barbell Shoulder Press

1 Set

Dumbbell Seated Front Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Crunch

1 Set

Hanging Leg Raise

1 Set

Any

W2D6

Est. 41 min

6 exercises

Barbell Bent-Over Row

1 Set

Dumbbell Bent-Over Raise

1 Set

Barbell Upright Row

1 Set

Barbell Curl

1 Set

Barbell Deadlift

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W3D1

Est. 48 min

6 exercises

Barbell Bench Press

1 Set

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Barbell Single-Leg Squat

1 Set

Crunch

1 Set

Any

W3D2

Est. 38 min

6 exercises

Chin-Up with Knee Raise

1 Set

Cable Shoulder Extension

1 Set

Dumbbell Bent-Over Raise

1 Set

Barbell Upright Row

1 Set

Barbell Curl

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W3D3

Est. 54 min

7 exercises

Dip

1 Set

Dumbbell Incline Bench Press

1 Set

Push-Up

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Lunge

1 Set

Sit-Up

1 Set

Any

W3D5

Est. 37 min

7 exercises

Dumbbell Bench Press

1 Set

Barbell Shoulder Press

1 Set

Dumbbell Seated Front Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Cable Tricep Pushdown (Rope)

1 Set

Crunch

1 Set

Hanging Leg Raise

1 Set

Any

W3D6

Est. 45 min

6 exercises

Barbell Bent-Over Row

1 Set

Dumbbell Bent-Over Raise

1 Set

Barbell Upright Row

1 Set

Barbell Curl

1 Set

Barbell Deadlift

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W4D1

Est. 72 min

7 exercises

Barbell Bench Press

1 Set

Push-Up

1 Set

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Barbell Squat

1 Set

Crunch

1 Set

Any

W4D2

Est. 38 min

6 exercises

Chin-Up with Knee Raise

1 Set

Cable Shoulder Extension

1 Set

Dumbbell Bent-Over Raise

1 Set

Barbell Upright Row

1 Set

Barbell Curl

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W4D3

Est. 54 min

7 exercises

Dip

1 Set

Dumbbell Incline Bench Press

1 Set

Push-Up

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Lunge

1 Set

Sit-Up

1 Set

Any

W4D4

Est. 39 min

6 exercises

Pull-Up

1 Set

Dumbbell Bent-Over Row

1 Set

Dumbbell Upright Row

1 Set

Dumbbell Hammer Curl

1 Set

Dumbbell Concentration Curl

1 Set

Barbell Deadlift

1 Set

Any

W4D5

Est. 40 min

7 exercises

Dumbbell Bench Press

1 Set

Barbell Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Cable Tricep Pushdown (Rope)

1 Set

Crunch

1 Set

Hanging Leg Raise

1 Set

Any

W4D6

Est. 45 min

6 exercises

Cable Lat Pulldown (Wide Grip)

1 Set

Dumbbell Bent-Over Raise

1 Set

Barbell Upright Row

1 Set

Barbell Curl

1 Set

Barbell Deadlift

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W5D1

Est. 75 min

7 exercises

Barbell Bench Press

1 Set

Push-Up

1 Set

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Barbell Single-Leg Squat

1 Set

Crunch

1 Set

Any

W5D2

Est. 40 min

6 exercises

Chin-Up with Knee Raise

1 Set

Cable Shoulder Extension

1 Set

Dumbbell Bent-Over Raise

1 Set

Dumbbell Upright Row

1 Set

Barbell Curl

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W5D3

Est. 45 min

6 exercises

Dip

1 Set

Dumbbell Incline Bench Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Lunge

1 Set

Sit-Up

1 Set

Any

W5D4

Est. 44 min

6 exercises

Dumbbell Bent-Over Row

1 Set

Pull-Up

1 Set

Dumbbell Upright Row

1 Set

Dumbbell Hammer Curl

1 Set

Dumbbell Concentration Curl

1 Set

Barbell Deadlift

1 Set

Any

W5D5

Est. 40 min

7 exercises

Dumbbell Bench Press

1 Set

Barbell Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Cable Tricep Pushdown (Rope)

1 Set

Crunch

1 Set

Hanging Leg Raise

1 Set

Any

W5D6

Est. 43 min

6 exercises

Cable Lat Pulldown (Wide Grip)

1 Set

Dumbbell Bent-Over Raise

1 Set

Dumbbell Upright Row

1 Set

Barbell Curl

1 Set

Barbell Deadlift

1 Set

Back Hyperextension

3 Sets x 8 Reps

Any

W6D1

Est. 57 min

6 exercises

Barbell Bench Press

1 Set

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Barbell Single-Leg Squat

1 Set

Crunch

1 Set

Any

W6D2

Est. 35 min

6 exercises

Chin-Up with Knee Raise

1 Set

Cable Shoulder Extension

1 Set

Dumbbell Bent-Over Raise

1 Set

Dumbbell Upright Row

1 Set

Barbell Curl

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W6D3

Est. 50 min

6 exercises

Dip

1 Set

Dumbbell Incline Bench Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Lunge

1 Set

Sit-Up

1 Set

Any

W6D4

Est. 46 min

6 exercises

Pull-Up

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Upright Row

1 Set

Dumbbell Hammer Curl

1 Set

Dumbbell Concentration Curl

1 Set

Barbell Deadlift

1 Set

Any

W6D5

Est. 44 min

7 exercises

Dumbbell Bench Press

1 Set

Barbell Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Cable Tricep Pushdown (Rope)

1 Set

Crunch

1 Set

Hanging Leg Raise

1 Set

Any

W6D6

Est. 44 min

6 exercises

Cable Lat Pulldown (Wide Grip)

1 Set

Dumbbell Bent-Over Raise

1 Set

Dumbbell Upright Row

1 Set

Barbell Curl

1 Set

Barbell Deadlift

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W7D1

Est. 57 min

6 exercises

Barbell Bench Press

1 Set

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Barbell Single-Leg Squat

1 Set

Crunch

1 Set

Any

W7D2

Est. 37 min

6 exercises

Chin-Up with Knee Raise

1 Set

Cable Shoulder Extension

1 Set

Dumbbell Bent-Over Raise

1 Set

Dumbbell Upright Row

1 Set

Barbell Curl

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

W7D3

Est. 50 min

6 exercises

Dip

1 Set

Dumbbell Incline Bench Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Lunge

1 Set

Sit-Up

1 Set

Any

W7D4

Est. 48 min

6 exercises

Pull-Up

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Upright Row

1 Set

Dumbbell Hammer Curl

1 Set

Dumbbell Concentration Curl

1 Set

Barbell Deadlift

1 Set

Any

W7D5

Est. 44 min

7 exercises

Dumbbell Bench Press

1 Set

Barbell Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Cable Tricep Pushdown (Rope)

1 Set

Crunch

1 Set

Hanging Leg Raise

1 Set

Any

W7D6

Est. 49 min

6 exercises

Cable Lat Pulldown (Wide Grip)

1 Set

Dumbbell Bent-Over Raise

1 Set

Dumbbell Upright Row

1 Set

Barbell Curl

1 Set

Barbell Deadlift

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

WD1

Est. 55 min

6 exercises

Barbell Bench Press

1 Set

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Barbell Single-Leg Squat

1 Set

Crunch

1 Set

Any

WD2

Est. 51 min

6 exercises

Chin-Up with Knee Raise

1 Set

Cable Shoulder Extension

1 Set

Dumbbell Bent-Over Raise

1 Set

Dumbbell Upright Row

1 Set

Barbell Curl

1 Set

Back Hyperextension

3 Sets x 15 Reps

Any

WD3

Est. 58 min

6 exercises

Dip

1 Set

Dumbbell Incline Bench Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Dumbbell Lunge

1 Set

Sit-Up

1 Set

Any

WD4

Est. 51 min

6 exercises

Pull-Up

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Upright Row

1 Set

Dumbbell Hammer Curl

1 Set

Dumbbell Concentration Curl

1 Set

Barbell Deadlift

1 Set

Any

WD5

Est. 58 min

7 exercises

Dumbbell Bench Press

1 Set

Barbell Shoulder Press

1 Set

Dumbbell Lateral Raise

1 Set

Dumbbell One-Arm Lateral Raise

1 Set

Dumbbell Tricep Extension (Supine)

1 Set

Crunch

1 Set

Hanging Leg Raise

1 Set

Any

WD6

Est. 50 min

6 exercises

Cable Lat Pulldown (Wide Grip)

1 Set

Dumbbell Bent-Over Raise

1 Set

Dumbbell Upright Row

1 Set

Barbell Curl

1 Set

Barbell Deadlift

1 Set

Back Hyperextension

3 Sets x 15 Reps

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Military Program

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