Short answer: Train three nonconsecutive days with push, pull, legs and trunk work. Scale exercises to current ability and add volume only when technique remains stable.
Who this workout is for
This plan is for generally healthy men who want bodyweight conditioning, not official test preparation. Start with the military-style workout guide.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Push-up | 4 × 6–15 | Choose appropriate leverage |
| Pull-up progression or row | 4 × 5–12 | Balance pressing |
| Split squat | 4 × 6–12/side | Controlled range |
| Mountain climber | 3 × 20–30 sec | Conditioning |
| Plank | 3 × 20–45 sec | Trunk |
How to perform the session
Use one strength-focused day, one controlled circuit day and one mixed day. Rest sufficiently between strength sets instead of turning all sessions into endurance tests.
How to progress
Add repetitions in weeks two and three, then reduce early week-four volume. Men over forty or returning after inactivity should begin conservatively and prioritize recovery. Compare the four-week general plan.
How RepSaga fits
RepSaga can track and gamify the push-up sets but is not a military readiness evaluator. Use a separate log for pulling, legs and conditioning. See military app selection.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Is this an official military workout?
No. It is a general military-style bodyweight routine.
Should men perform push-ups every day?
Not necessarily. Hard pressing sessions usually benefit from recovery days.