Monday

5:00
warmup
stretch
Initial Test
day
Pullups max - ____
Situps max
in 2:00
USMC run
3 miles
Bike or
swim 2030:00

Tuesday
5:00 warmup
stretch
Lowerbody
Day
(bike or run)
Repeat 4
xs
Run sprint
mile
Max squats
in 1:00
Lunges- 15 /
leg
Max
crunches 1:00
Time self on
1 mile
bike or
mile
sprint each
time
Stretch Head
to toe

Week 1

6 WEEKS MARINE CORPS

Wednesday
Pullup pyramid:
1,2,3,4,5,6,7,6,
5,4,
3,2,1 rest with
25
situps /crunches
in
between each
pullup set.
Swim test day
200yds swim
Swim PT
Repeat 10
times
swim 50 yds
(or bike sprint
1:00)
10 - pushups
10 situps
Run or bike
20:00
crunches 50
rev crunches
-50
double
crunches-25
L crunches 25
R crunches 25
Stomach stretch
Lower back
exercises
1,2
Upper back
exercises
1,2,3

Thursday
Rest day
Warm up /
Stretch

Friday
5:00 warm
up
stretch
Run
3 mile run USMC
Swim
500m swim
or
5 mile bike time____
Repeat 2
times
Pullups - 10
crunches
50
pull-ups 9
rev crunches
-50
pull-ups 8
double
crunches-25
pull-ups 7
L crunches
25
Pullups 6
R crunches
25
Pull-ups 5
Stomach
stretch
Lower back
exercises
1,2
Upper back
exercises
1,2,3

Saturday
5:00 warmup
stretch
Pyramid to
failure!
Pushups 3
-max -3
Abs 5- max5
Dips 3-max-3
Using the 110-1
pyramid like
in the
book or
stewsmith.co
m
- start at
bottom go to
max sets in
all events
and back
down to
bottom. If
you fail on
one event
before
another like
dips just
do negative
or assisted
until you max
on two of
three
events...
Your choice:
3 mile run
or 5 mile bike
for
time
Followed by a
5
mile 25lb
ruck
march

Week 2
Monday
5:00 warmup
stretch
Run 3 Miles
Back /
Biceps
Repeat 3
times
max pullups
10 wide
pulldowns
10 regular
pulldowns
10 rev
pulldowns
Bicep curls
20
Hammer
curls - 20
Max situps
in 1:00
shoot for 50
reps
crunches
50
rev crunches
-50
double
crunches-25
L crunches
25
R crunches
25
Stomach
stretch

Tuesday
5:00 warmup
stretch
run 1 mile
50 pushups
100 abs of
choice
run 1 mile
40 pushups
75 abs of
choice
run 1 mile
30 pushups
50 abs of
choice
HOME:
Pushup/Cru
nch
5-10
superset:
5-10 cycles
of:
regular
pushup 10
reg crunch
20
wide pushup
10
rev. crunch
20
tricep
pushup 10
L/R crunches
10 / 10

6 WEEKS MARINE CORPS

Wednesday
3 mile Track
workout
1 mile
repeats x 3
(as fast as
you can)
walk 1/4 mile
in
between
Sprints
10m - sprint
x 10
20m- Sprint x
5
40m - Sprint
x5
60m -Sprint x
4
100m -sprint
x3
(rest = walk
to starting
line)
Leg / ab
workout
repeat 4
times
Squats 20
Lunges 20
Calf raise 25
Do 5-10
pullups in
between
each an

Thursday
5:00 warmup
stretch
Rest day
from
Workouts

Friday
5:00 warmup
stretch
run 1 mile
50 pushups
100 abs of
choice
run 1 mile
40 pushups
75 abs of
choice
run 1 mile
30 pushups
50 abs of
choice
Pushup/Cru
nch
5-10
superset:
5-10 cycles
of:
regular
pushup 10
reg crunch
10
wide pushup
10
rev. crunch
10
tricep
pushup 10
L/R crunches
10 / 10
Ruck march 7

Saturday
5:00 warmup
stretch
Leg /sprints
Repeat
circuit 4
times
Run 3:00
1:00 squats
1:00 walking
lunges
3:00 sprints
(10 yds)
back / leg
(repeat 2
times)
pullups
10,8,6,4,2
(15 sec
rest)
leg ext
10,15,20
reps
(decreasing
weight)
leg curls 10,15,20
(decreasing
weight)
lunges - 30
steps
crunches
50
rev crunches
-50

Lower back
exercises 1,2
Upper back
exercises
1,2,3
(see
attachment)
Stretch Head
to toe

exercise:
crunches
50
rev crunches
-50
double
crunches-25
Stomach
stretch
Lower back
exercises
1,2,3
Upper back

miles with 40
lbs

double
crunches-25
L crunches
25
R crunches
25
Stomach
stretch
Lower back
exercises
1,2,3
Upper back
exercises
1,2,3
(see
attachment)

Friday
5:00 warmup
stretch
Ruck march
10 miles 25
lbs

Saturday
7:00 warmup
jog
(how far did
you
get in
7:00??)
stretch
Run DAY
Repeat 4
times
sprint mile
(90-100
seconds )
jog quarter
mile
Repeat 8

3 week
Monday
5:00 warmup
stretch
pushups 2:00 max
rest 2:00
situps 2:00
max
rest 2:00
pushups 1:30
max
situps 1:30
max
rest 2:00
pushups 1:00
situps 1:00
rest 2:00

Tuesday
Warmup -run
5:00
Stretch
Repeat 5 s
10- Jumping
Jacks
20 - squats
pull-ups
max reps
Repeat 5
times
Pullups - max
(reg/reverse/
wide grip)
squats - 30
lunges - 30

6 WEEKS MARINE CORPS

Wednesday
5:00 warmup
run
stretch
Repeat 10
times
Swim PT
Swim 100m
pushup - 20
situps - 20
or crunches 30
Bike 30:00

Thursday
5:00 warmup
stretch
Back / legs
(repeat 5
times)
squats - 30
pullups
regular 10
100 abs of
choice
reverse 10
Use
pulldowns if
you
cannot get
sets of 10

pushups
- ::30
situps::30
swim 30:00
any
stroke nonstop if
you can

Bike 10:00
Abs (2xs)
reg crunches
50
rev crunches
50
double
crunches 25
(mix of
reg/rev
crunches at
same time)

pullups for
remaining
reps
Abs of choice
pick
4 abs and do
sets of
25 reps x 4 =
100

times
sprint 1/8
mile
(45-50
seconds)
jog 1/8 mile
Repeat 5
times
mile sprint
rest 1:00
1/8 mile
sprint
rest 1:00
Sunday rest
or
make up day

4 WEEK
Monday
Repeat 10 s
10- Jumping
Jacks
10 - squats
pull-ups
max effort
Repeat 5

Tuesday
Warmup
-swim 5:00
stretch
Repeat 10
times
Jumping
jacks - 10

6 WEEKS MARINE CORPS

Wednesday
5:00 warmup
stretch
mega
shoulder
workout
Back / legs
(repeat 3

Thursday
5:00
warmup
stretch
bench press
5,10,15
tricep ext
5,10,15

Friday
5:00
warmup
stretch
Repeat 2
times
pullup
2,4,6,max

Saturday
Swim hypoxic
2,4,6,8,10,12,14,1
2,10,
8 strokes per
breath
x 100m
in between each

times
Pullups max
(reg/reverse
or wide
squats - 20
lunges
10/leg
lightweigh
t shoulder
workout:
(5 lb,3lb 0lb
non-stop
with all
three
weight
back to
back)
Lat raises
10
Lat raise
Thumbs up 10
Lat raise
thumbs dn
10
Front raise
10
Cross overs
10
Military pres
10
Pullup
max
Stretch by
hanging on
the bar
Run fast
20:00

pushup - 10
Ab of
choice 20
Track work
Repeat 2
times
mile
timed ____
max
pushups
1:00
max situps
1:00
mile
timed
-_____
max
pushups
1:00
Max situps
1:00
Total time
30:00
workout
Stretch
fullbody

6 WEEKS MARINE CORPS

times)
squats - 30
pullups
regular max
reverse
max
Pulldowns
10,10,10
(wide/reg/rev
erse grip)
bicep curls
5,10,15
Bike or run
10:00
Abs of choice
100
Lowerback
1:00
bike or run
(7:00
shoot for a
mile)
Abs of choice
100
Lowerback
1:00
Bike or run
3:30 (shoot
for mile)
Abs of choice
100
Lowerback
1:00
Run fast
20:00
Shoot for 2.5
miles

abs of
choice 50
bench press
5,10,15
tricep
pushdowns
5,10,15
abs of
choice - 50
5,10,15 = 5
reps at
heavier
weight, 10
reps
at medium
weight and
15 reps at
light weight
back to
back no
rest
Repeat 10
times
Jumping
jacks - 10
pushup - 10
Ab of choice
20
Stretch
fullbody

reps
In between
each pullup
set do 20
abs of
choice
Lightweigh
t shoulder
workout
Repeat 3
times
pulldowns
10,10,10
wide,regular
reverse
grip
bicep curls
5,10,15
bike or run
30:00
for cardio

100m
do
20 pushups
20 crunches
Ruck march 10
miles 40 lbs

5 WEEKS
Monday
Track workout
Repeat 10
times
mile at goal
pace
walk 100yds
If goal is to
run 18:00 3 mile run
your goal
pace is 90
seconds
every mile.
walk
100yds to
catch your
breath.
PT Pyramid
1-10-1
1) pullups x 1
2) pushups x
3
3) situps x 5
4) dips x 2
set #1: 1
pullup, 3
pushups, 5
situps
and 2 dips
Set #2
2pullups,
6pushups,10
situps,
4 dips...total
reps=
100
pulls,300push
,500
sits.200 dips
4 mile timed

Tuesday
5:00 warmup
stretch
Lowerbody
PT
Repeat 6
times
run mile in
3:00-4:00
Squats 25
Lunges 15/ leg
Situps 1:00
= 50
______________
_
Sprints for
speed
20m - 5
40m - 5
60m - 5
100m 4
swim 500yds

6 WEEKS MARINE CORPS

Wednesday
5:00 warmup
stretch
Pullup
workout
2,4,6,8,10,8,
6,4,2
1) regular
grip
2) reverse
grip
3) close grip
rest with 25
abs of
choice in
between
each pullup
set
tread water
30:00
NO RUN DAY

Thursday
5:00
warmup
stretch
Run - swim run
1) 3 mile run
2) 500yd
swim
3) 3 mile run
Option to do
all the
run at once
if you
wish...
Abs x 2
Situps - 50
Reverse
crunch 50
Regular
situps 50
Oblique
crunch 25
each side
Crunches 50

Friday
5:00
warmup
stretch
Run / leg PT
jog 1 mile
slow
Repeat 4
times
1/2 mile
sprint
lunges - 20 /
leg
squats - 20
Repeat 4
times
100 yd
sprint
20 lunges
squats - 20
1 mile jog
slow
**10
Supersets*
*
Pullups 5-10
Pushups 25
Abs of
choice 50
Dips 10-20
Repeat
above

Saturday
5:00
warmup
stretch
15 mile
march
timed with
50 lbs
500 yds
swim- easy
any stroke

6 WEEK
Monday
5:00 warmup
stretch
PT
Repeat 10
times
Jumping
jacks - 20
pushups 20
abs of choice
25
pull-ups - ?
(mix in a set
of
pull-ups here
to get
total reps of
100
pullups in
this
workout)
stretch
pullups - 100
any way you
can
10x10; 5 x20 your
choice or do
pulldowns if
you
have to
run
remainder of

Tuesday
5:00 warmup
stretch
run, bike or
glide
30:00 and
mix abs
three times
in the
workout
Repeat 3
times
crunches 100
double
crunch - 25
Left/Right
crunch
25 each side
Obstacle
course
2x
for instance
run
10 minutes
do one
cycle abs
/repeat 2x

6 WEEKS MARINE CORPS

Wednesday
5:00 warmup
stretch
repeat 10
times
jumping
jacks - 20
20 pushups
30 crunches
pullups -reps
= 100
reg grip
2,4,6,8,10
rev grip
2,4,6,8,10
wide grip
2,4,6,8
close grip
2,4,6,8
50 abs of
choice
after every
new grip
= 200 abs
do pull-ups
anyway
you can
negatives,
assisted
version or
with a
pulldown
machine or

Thursday
Bike, run or
elliptical
glide
- legs day
repeat 3
times
bike or glide
5:00
squats 20
squats
20
lunges
10/leg
bike or glide
at high
resistance
levels
such as 1015 out
of level 20

Friday
5:00 warmup
stretch
bike, run or
glide
30:00 of your
choice
repeat 2
times
bench press 25 rep
pull-ups
max reps
pushups
max reps
situps - max
reps
dips max
reps
pulldowns
10,10,10
reps (wide,
regular
reverse
grips)
bicep curls
10,15,20
superset reps
military prs
10,15,20
crunches
100
*max reps in

Saturday or
Sunday
5:00 warmup
stretch
run/swim-pt /
ruck
triathlon
Run - 3 mile
test
1000m
hypoxic
pyramid
freestyle
- every
100m:
20 pushups
25 crunches
total:
1000m swim
pushups
200
crunches 250
ruck march
15
miles 40 lbs

hour -10-15

6 WEEKS MARINE CORPS

gravitron

2:00
*25 reps =
light
weight
*10,15,20 =
45 reps
but with 3
different
decreasing
weights