> For the complete documentation index, see [llms.txt](https://guide.acidgambit.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://guide.acidgambit.com/programs/milprep.md).

# MilPrep

Program Description

The Military Prep program is designed to prepare you for the physical demands of military training and selections. The workouts focus on strength, endurance, and functional fitness, with a particular emphasis on rucking, bodyweight movements, swimming, and METCONs.

Sample Week:

*Monday*:

* Pull-ups: 4 sets, Max Reps
* 3 Mile Run: Timed

*Tuesday*:

* Push-ups: 4 sets, Max Reps
* 60-minute Ruck: 35lb Pack

*Wednesday*:

* Barbell Squats: 5 sets, 5 reps
* 1000m Swim: Timed

*Thursday*: Rest

*Friday*:

* Deadlifts: 5 sets, 5 reps
* METCON: 5 Rounds of 400m run, 15 overhead presses, 15 kettlebell swings

*Saturday*:

* Sit-ups: 4 sets, Max Reps
* 5 Mile Ruck: 35lb Pack

*Sunday*: Active Rest