For soldiers and anyone training with military discipline: all you need is your bodyweight and a pull-up bar. Stay fit in barracks conditions with this weekly routine built on push-ups, pull-ups, sit-ups and conditioning.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Morning PT: Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push Up | 4×15-20 | 60 sec |
| Pull-Up | 4×6-10 | 90 sec |
| Bodyweight Squat | 4×20 | 60 sec |
| Sit Up With Arms On Chest | 3×20 | 45 sec |
| High Knee Run | 3×40 sec | 60 sec |
Day 2 — Pull-Up Bar Day: Pull
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull-Up | 5×5-8 | 120 sec |
| Chin-Up | 3×6-8 | 90 sec |
| Commando Pull Up | 3×6-8 | 90 sec |
| Hanging Knee Raise | 3×10-12 | 60 sec |
| Superman | 3×15 | 45 sec |
Day 3 — Rest Day
Rest day — recover and get ready for the next session.
Day 4 — Push-Up Day: Push
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push Up | 4×15-20 | 60 sec |
| Decline Push Up | 3×10-15 | 60 sec |
| Pike Push Up | 3×8-12 | 90 sec |
| Diamond Push Up | 3×10-12 | 60 sec |
| Chest Dip On Straight Bar | 3×6-10 | 90 sec |
Day 5 — Legs & Conditioning
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 4×20-25 | 60 sec |
| Forward Lunge | 3×12-16 | 60 sec |
| Bodyweight Standing Calf Raise | 3×20 | 45 sec |
| Burpee | 3×10-15 | 90 sec |
| High Knee Run | 3×45 sec | 60 sec |
Day 6 — Core & Endurance
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sit Up With Arms On Chest | 4×20 | 45 sec |
| Lying Leg Raise | 3×15 | 45 sec |
| Flutter Kicks | 3×20 | 45 sec |
| Front Elbow Plank | 3×45 sec | 60 sec |
| Hanging Flutter Kick | 3×10-12 | 60 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Barracks Routine is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.