The Military Calisthenics Challenge
Five focused training days, one rest day, repeated for a month. Volume increases week over week — you're not doing the same workout on day 28 as day 1.
Days
Training / rest split
Rounds by week 5
Week 1(also works as a standalone 7-day plan)
Push & Legs
Focus on push-ups and squats — control the tempo on both.
Run with Beginner circuit →Pull & Core
Rows and plank work. Keep the core braced throughout.
Run with Standard circuit →Cardio Circuit
Faster pace today — treat rest periods as strict, not optional.
Run with Standard circuit →Full Body
Everything together. Scale reps if form starts to break down.
Run with Standard circuit →Push & Pull
Upper body emphasis — add one extra round if you're feeling strong.
Run with Standard circuit →Active Recovery
Light circuit, focus purely on movement quality, not speed.
Run with Beginner circuit →Rest & Mobility
Full rest or light stretching. Recovery is part of the program, not a skip day.
Week 2
Push & Legs
Focus on push-ups and squats — control the tempo on both.
Run with Beginner circuit →Pull & Core
Rows and plank work. Keep the core braced throughout.
Run with Standard circuit →Cardio Circuit
Faster pace today — treat rest periods as strict, not optional.
Run with Standard circuit →Full Body
Everything together. Scale reps if form starts to break down.
Run with Standard circuit →Push & Pull
Upper body emphasis — add one extra round if you're feeling strong.
Run with Standard circuit →Active Recovery
Light circuit, focus purely on movement quality, not speed.
Run with Beginner circuit →Rest & Mobility
Full rest or light stretching. Recovery is part of the program, not a skip day.
Week 3
Push & Legs
Focus on push-ups and squats — control the tempo on both.
Run with Beginner circuit →Pull & Core
Rows and plank work. Keep the core braced throughout.
Run with Standard circuit →Cardio Circuit
Faster pace today — treat rest periods as strict, not optional.
Run with Standard circuit →Full Body
Everything together. Scale reps if form starts to break down.
Run with Standard circuit →Push & Pull
Upper body emphasis — add one extra round if you're feeling strong.
Run with Standard circuit →Active Recovery
Light circuit, focus purely on movement quality, not speed.
Run with Beginner circuit →Rest & Mobility
Full rest or light stretching. Recovery is part of the program, not a skip day.
Week 4
Push & Legs
Focus on push-ups and squats — control the tempo on both.
Run with Beginner circuit →Pull & Core
Rows and plank work. Keep the core braced throughout.
Run with Standard circuit →Cardio Circuit
Faster pace today — treat rest periods as strict, not optional.
Run with Standard circuit →Full Body
Everything together. Scale reps if form starts to break down.
Run with Standard circuit →Push & Pull
Upper body emphasis — add one extra round if you're feeling strong.
Run with Standard circuit →Active Recovery
Light circuit, focus purely on movement quality, not speed.
Run with Beginner circuit →Rest & Mobility
Full rest or light stretching. Recovery is part of the program, not a skip day.
Week 5
Push & Legs
Focus on push-ups and squats — control the tempo on both.
Run with Beginner circuit →Pull & Core
Rows and plank work. Keep the core braced throughout.
Run with Standard circuit →Challenge FAQ
Start day one today
Use the workout follower to run today's circuit with a live timer.