The US Army exercise is also suitable for gaining and building muscles. Combined with food to build muscles, this military-style workout will help you to reach your goal. Here is the US Army exercise for the first 2 weeks that you can try.
Week 1On the first day of week 1, you should do push-ups, sit-ups, and pull-ups for maximum within 60 seconds. Next, you have to run for 2 miles as fast as you can. This will train your speed. After that, you should swim for 100 meters.
You should swim non-stop and can use any stroke. However, you should not touch the bottom or the side of the swimming pool. Last, do forced march with a 30-pound backpack or rucksack as the load.
You should finish walking 3 miles within 45 minutes with the 30-pound backpack on your back. Do not forget to wear boots and thick socks when you are doing the forced march.
On the second day of week 1, you should do push-ups for 3 sets of maximum within 30 seconds. Then, do push-ups or rock climbing for 3 sets to failure and run 3 miles with 8 minutes to 9 minutes mile speed. Next, do a forced march with a 30-pound backpack just like on the first day.
But on this second day, you have to finish walking 5 miles within an hour and 15 minutes while carrying the 30-pound backpack on your back.
On the first day of US Army workout week 2, you just need to do the forced march and finish walking 5 miles in an hour and 15 minutes with a 30-pound backpack on your back, just like the second day of the first week.
On the second day, you must do push-ups, sit-ups, and pull-ups for 3 sets of maximum within 35 seconds. After that, you have to finish running 5 miles at 8 minutes to 9 minutes mile speed. Last, you need to do squats for 3 sets of 50 reps while carrying a 35-pound backpack on your back.
Those are the exercises of the US army workout. As you can see, the workout is no joke. So, do you have what it takes?