Short answer: Use the same push, pull, squat, lunge and trunk patterns, then adjust leverage, assistance and volume to the individual. Train three nonconsecutive days and preserve clean repetitions.
Who this workout is for
This plan is for women who want structured bodyweight conditioning without assuming an official service standard. Start with the beginner version if floor push-ups or repeated circuits are currently too demanding.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Incline or floor push-up | 3 × 6–12 | Scale hand height |
| Band or table row | 3 × 8–12 | Balance pressing |
| Reverse lunge | 3 × 6–10/side | Use support if needed |
| Squat | 3 × 10–15 | Comfortable depth |
| Plank or dead bug | 3 sets | Stop before shaking changes form |
How to perform the session
Alternate strength days with easy walking or mobility. Military-style discipline means following the plan, including its recovery days; it does not mean ignoring symptoms.
How to progress
Add repetitions before lowering an incline or increasing circuit density. Use the 15-minute option on busy days, and the free version for a no-subscription plan.
How RepSaga fits
RepSaga can gamify the programmed push-ups with battles and achievements. It should complement, not replace, pulling, legs and recovery. Read push-up scaling for women for technique guidance.
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
Are military calisthenics different for women?
The movement patterns can be the same; leverage, assistance and volume should be scaled to the individual.
Is this an official military plan?
No. It is a general military-style bodyweight routine.