{"id":67507,"date":"2017-05-30T14:42:47","date_gmt":"2017-05-30T14:42:47","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/the-12-week-boot-camp-prep-program"},"modified":"2021-11-22T01:16:04","modified_gmt":"2021-11-22T06:16:04","slug":"the-12-week-boot-camp-prep-program","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/","title":{"rendered":"The 12 Week Boot Camp Prep Program"},"content":{"rendered":"<p><strong>From a physical training perspective, boot camp is an interesting animal.<\/strong> I started weight training at 14 years old and entered into boot camp (or Basic Military Training, BMT) at 17. Even though I had a few years of consistent resistance training under my belt, it still didn\u2019t properly prepare me for the variety of physical challenges of the military. While I had focused exclusively on adding muscle, I lacked in the more functional aspects of the very muscle I was building.<\/p>\n<p>I made it through just fine, out of pure necessity and the fact that I always promise myself to finish what I start. Now, after a 21-year career, I\u2019m a not-so-old retired guy (I\u2019m 42), and can look back with the advantage of hindsight to formulate a comprehensive plan for boot camp prep.<\/p>\n<p>The importance of running and performing numerous reps of push ups every day are obvious enough. But I believe <strong>you have the opportunity to optimize your training with a wider variety of exercises<\/strong> and an informed knowledge of training and nutrition. With the program I\u2019ll outline today, you can build an incredible foundation that will help you not just survive, but excel during basic training.<\/p>\n<p>Even if you have no plans to join the military, there are those of you out there who still want to experience the same type of training. It\u2019s not enough to just be able to <a href=\"https:\/\/breakingmuscle.com\/no-you-dont-hate-running\/\" data-lasso-id=\"73293\">run long distances<\/a> or be stronger in the general sense. You want more out of your training, and becoming boot-camp-ready will give you a unique level of physical capability.<\/p>\n<h2 id=\"your-marching-orders\">Your Marching Orders<\/h2>\n<p><strong>Below you\u2019ll find a 12-week boot camp prep program designed to get you to jump, lift, push, pull, drag, and carry better than ever.<\/strong> You\u2019ll also perform conditioning drills, endurance challenges, and functional bodyweight exercises. Use it for entering into the ranks of the military, or just to get into beastly shape. Whatever your reasons, give it your all and don\u2019t look back.<\/p>\n<p>Follow the program as it\u2019s laid out, but remember that the body isn\u2019t a machine. <a href=\"https:\/\/breakingmuscle.com\/the-importance-of-sleep-for-weightlifters-and-other-athletes\/\" data-lasso-id=\"73294\">Pay close attention to your recovery<\/a>. If you need a breather in the middle of the program, take a week off after six weeks, and participate in some active recovery exercises. Additionally, all of the exercises aren\u2019t set in stone. If you need to adjust, do so. Just make sure you are still challenging yourself without trying to take the easy route. Set volume and rest can be adjusted as well.<\/p>\n<p>If life gets in the way and you get off track for a day or two, simply pick up where you left off. <strong>Don\u2019t adopt an all-or-nothing mentality and throw in the towel at the first speed bump.<\/strong> Have fun with the program. Don\u2019t be a slave to your workouts; they shouldn\u2019t feel like work. Take on each day as a challenge and seek weekly improvement. If it isn\u2019t fun or interesting, find another program or mode of exercise entirely.<\/p>\n<h2 class=\"rtecenter\" id=\"the-boot-camp-prep-program\">The Boot Camp Prep Program<\/h2>\n<p><strong>This program is equipped with all the tools to get you in boot camp shape.<\/strong> It is split into four, three-week segments. Every three weeks, you\u2019ll adjust exercises and rep schemes to keep things progressing and interesting. As you move along the program, your intensity and volume will steadily increase, as your time will remain unchanged. This is referred to as training density.<\/p>\n<h2 class=\"rtecenter\" id=\"weeks-1-through-12-on-training-whiteboard\">Weeks 1 Through 12\u00a0on Training Whiteboard<\/h2>\n<h2 id=\"weeks-1-3\">Weeks 1-3<\/h2>\n<p>You will begin by training three nonconsecutive days per week, such as Monday, Wednesday and Friday. You will rotate workouts A1 and B1 on those nonconsecutive days. So Monday will be A1, Wednesday will be B1, and Friday will be A1 again. On the following Monday, you\u2019ll start where you left off with B1.<\/p>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-67506\" style=\"height: 238px; width: 640px;\" title=\"Bootcamp workout B1\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2017\/05\/bbbcb1.jpg\" alt=\"Bootcamp workout B1\" width=\"600\" height=\"223\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2017\/05\/bbbcb1.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2017\/05\/bbbcb1-300x112.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2 class=\"rtecenter\"><a href=\"https:\/\/breakingmuscle.com\/whiteboard\/bootcamp-prep\" data-lasso-id=\"73296\">Weeks 1 Through 12\u00a0on Training Whiteboard<\/a><\/h2>","protected":false},"excerpt":{"rendered":"<p>From a physical training perspective, boot camp is an interesting animal. I started weight training at 14 years old and entered into boot camp (or Basic Military Training, BMT) at 17. Even though I had a few years of consistent resistance training under my belt, it still didn\u2019t properly prepare me for the variety of physical challenges of&#8230;<\/p>\n","protected":false},"author":1219,"featured_media":67508,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4643],"tags":[1031],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 12 Week Boot Camp Prep Program - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 12 Week Boot Camp Prep Program - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"From a physical training perspective, boot camp is an interesting animal. I started weight training at 14 years old and entered into boot camp (or Basic Military Training, BMT) at 17. Even though I had a few years of consistent resistance training under my belt, it still didn\u2019t properly prepare me for the variety of physical challenges of...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-30T14:42:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-22T06:16:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2017\/05\/bootcampprep2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"627\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Brad Borland\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brad Borland\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/\"},\"author\":{\"name\":\"Brad Borland\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/474c98f4095980963af76484daa01ccf\"},\"headline\":\"The 12 Week Boot Camp Prep Program\",\"datePublished\":\"2017-05-30T14:42:47+00:00\",\"dateModified\":\"2021-11-22T06:16:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/\"},\"wordCount\":650,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"military\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/\",\"url\":\"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/\",\"name\":\"The 12 Week Boot Camp Prep Program - 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With a \u201ckeep it simple\u201d mindset, drug-free approach, and ability to help people go from scrawny to brawny, Brad\u2019s experience, education, and know-how have influenced people from all walks of life. Brad has a son with his wife Courtney.\",\"sameAs\":[\"https:\/\/bradborland.com\/\"],\"url\":\"https:\/\/breakingmuscle.com\/author\/brad-borland\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The 12 Week Boot Camp Prep Program - Breaking Muscle","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/breakingmuscle.com\/the-12-week-boot-camp-prep-program\/","og_locale":"en_US","og_type":"article","og_title":"The 12 Week Boot Camp Prep Program - Breaking Muscle","og_description":"From a physical training perspective, boot camp is an interesting animal. 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