Maintaining one's physical fitness is critical to being successful in the Armed Forces. Apart from adhering to the strictest moral code and adjusting to military life, soldiers must adhere to rigorous physical fitness standards in order to be prepared for combat and non-combat operations. The very demanding and intensive exercises required to satisfy mandatory fitness standards get even more difficult when serving in the Army.
Have you ever been pushed to the very limits or past your breaking points/ muscle failure? Well, if you haven't, this is the ideal exercise program for you. With this program based on our active-duty military personnel's exercise routine, you can develop muscles like a professional warrior! Continue reading to learn more about it!
Workout Summary
|
Main Goal |
Build Muscle |
|
Workout Type |
Split |
|
Training Level |
Advanced |
|
Program Duration |
8 Weeks |
|
Days Per Week |
5 |
|
Time Per Workout |
60-90 Minutes |
|
Equipment Required |
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines |
|
Target Gender |
Male & Female |
|
Recommended Supps |
Workout Description
This Warrior Elite Fitness Program is a four-week-long endeavor that gives you a taste of what an "Army soldier" does on a daily basis. Try to go above and beyond not just to keep up with army fitness requirements but also to surpass them! This month-long program will put your competitiveness, perseverance, stamina and willpower to test.
The workout is spread over a period of 8 weeks. You will have to workout 5 times a week. However, with this workout, you don't need to have any other workout in your fitness regime because it's a full body workout.
The Elite Warrior workout is based on splits where particular muscle groups are worked on particular days. In the 5 active workout days, you get to target every single muscle in your body. The end result is a massive, rock-solid body with a sky-high endurance level.
It's an advanced level workout and beginners are advised to build stamina with beginners programs before jumping into this stellar workout that surely brings the best out of you. It's challenging but it's worth it.
Two days a week are intentionally kept for muscle recovery in this workout. Muscle recovery is just as important as your workout: if you are focusing hard and pushing your body to its very limits without due concern for muscle recovery, you are doing it all wrong. In fact, you are missing the real purpose of the workout.
We workout to build muscle and lose fat: now what we don't know is that working out muscles only breaks them and it is during the recovery period that your body builds new, and stronger muscles in place of the broken ones. This is why muscle recovery is most important when it comes to exercising.
Supplements can help you get the most out of your diet and exercise routine by providing your body with the nutrients it needs to perform at its best. For example, protein powder can help you build muscle, while omega-3 supplements can help reduce inflammation and joint pain.
Here are the best ones to consume to power up for a demanding routine like this workout:
Protein Powder
Whey protein is a popular nutritional supplement that is derived from milk. It is rich in Branched-Chain Amino Acids and helps to support muscle growth and recovery. Whey protein also has a variety of health benefits, including reducing inflammation, boosting immunity, and aiding in weight loss.
DMoose whey protein powder is an essential part of any fitness routine. It helps with muscle growth and recovery, and it tastes great! Plus, it contains essential BCAAs that your body needs to perform at its best.
Related Article: Whey Protein: Health Benefits, Side Effects, and Precautions
Multi-Vitamin
Multivitamins are a type of supplement that contains many different vitamins and minerals that ensure that the body gets all the nutrients it needs. Multivitamins can be taken in tablet, capsule, or liquid form. They are also available in different formulations for different age groups.
DMoose Multivitamin can help boost your immunity, detoxify your body and improve your mood. They are packed with essential nutrients that can help increase your energy levels and support optimal health. Plus, these vitamins are made with organic ingredients, making them safe for all.
Fish Oil
There are many potential benefits of taking fish oil supplements, including reducing the risk of heart disease and stroke, improving mental health, and reducing inflammation. Fish oil supplements are also sometimes used to treat conditions such as psoriasis and arthritis.
DMoose Fish oil provides the omega-3 fatty acids EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) which are beneficial fats found in fish oil and help support cardiovascular health, brain function, joint mobility, eye health etc. These nutrients can be hard to find in your diet alone, so fish oil supplements provide a convenient way to consume them daily.
Related Article: 11 Evidence Based Benefits of Omega-3 Fish Oil
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
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Warrior Elite Workout Program
- Day 1: Chest, Abs, Cardio
- Day 2: Back, Cardio, Abs
- Day 3: Legs, Calves, Quads
- Day 4: Arms (Biceps, Triceps, Abs)
- Day 5: Shoulders & Delts, Cardio, Abs
Day 1: Chest, Abs, Cardio
|
Exercise |
Sets |
Reps |
|
5 |
15-20 |
|
|
2. Dumbbell Fly |
4 |
Failure |
|
4 |
10-12 |
|
|
4. Cable Crunch |
3 |
25 |
|
3 |
15 Each |
Day 2: Back, Cardio, Abs
|
Exercise |
Sets |
Reps |
|
1. Pull Ups |
4 |
Failure |
|
4 |
15, 12, 8, 8 |
|
|
3. T-Bar Row |
3-4 |
10-12 |
|
3-4 |
Failure |
|
|
5 |
20, 15, 10, 10, 8 |
Day 3: Legs, Calves, Quads
|
Exercise |
Sets |
Reps |
|
1. Front Squat |
5 |
12-15 |
|
5 |
15 |
|
|
3. Leg Press |
6 |
10-15 |
|
4 |
15-20 |
|
|
4 |
10-20 |
|
|
3 |
6 |
Day 4: Arms (Biceps, Triceps, Abs)
|
Exercise |
Sets |
Reps |
|
3 |
12-15 |
|
|
4 |
15 |
|
|
3 |
12-15 |
|
|
3 |
20 |
|
|
5. Hammer Curls |
4 |
20 |
Day 5: Shoulders & Delts, Cardio, Abs
|
Exercise |
Sets |
Reps |
|
3 |
10-15 |
|
|
4 |
12-15 |
|
|
5 |
15 |
|
|
4 |
10-12 |
|
|
3 |
10 |
Conclusion
The warrior lifestyle is not for everyone. It requires dedication, discipline, and determination. But if you are up for the challenge, then there is nothing that can stop you from achieving your goals. It is a formidable one, without a doubt; however, once you start it and power yourself with all the necessary nutrients, it will become easier for you. You will be building muscles at a supersonic speed!
