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BCT Training Program

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37 views9 pages

BCT Training Program

Uploaded by

tding.research
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FITNESS PLAN

The Pact Regimen: 12+ Weeks from Arrival

DAY 1 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 1 set Back Extensions - 12 reps x 2 sets
Bicep Curls - 12 reps x 2 sets Dumbell Calf Raise 20 reps x 2 sets
Push ups - Max Reps x 1 set
Jog - 1/2 mile x 2 reps (Walk 1/4
mile between reps)
Bent Leg Sit Up - 12 reps x 2 sets

DAY 1 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Fair Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 1 set Back Extensions - 12 reps x 1 set
Bicep Curls - 12 reps x 1 set Dumbell Calf Raise - 20 reps x 1 set
Push ups - Max Reps x 1 set
Jog - 1/2 mile x 2 reps (Walk 1/4
mile between reps)
Bent Leg Sit Up - 12 reps x 1 sets

DAY 2 WORK OUT Jog 1/4 mile


Stretch 10-15 minutes
Good Physical
Jog 1 mile to loosen muscles
Condition

DAY 2 WORK OUT Jog 1/4 mile


Fair Physical Stretch 10 -15 minutes
Condition Jog 1/2 mile to loosen muscles
FITNESS PLAN
The Pact Regimen: 12+ Weeks from Arrival

DAY 3 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Wide Grip Lat Pulldown - Walk - 1/4 mile


12 reps x 2 sets Crunches - Max Reps x 1 set
Bicep curls - 12 reps x 2 sets Dumbell Calf Raise - 20 reps x 2 sets
Sprint - 100 yards x 3 sets
(2 min rest)
Sprint - 200 yards x 2 sets
(4 minutes rest)

DAY 3 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Fair Physical
Arm Circles - 15
Condition
reps each direction
Jog - 1/4 mile

WORK OUT Wide Grip Lat Pulldown - Walk - 1/4 mile


12 reps x 1 set Crunches - Max Reps x 1 set
Bicep curls - 12 reps x 1 sets Dumbell Calf Raise - 20 reps x 1 set
Sprint - 100 yards x 3 sets
(2 min rest)
Sprint - 200 yards x 2 sets
(4 minutes rest)

DAY 4 WORK OUT Jog 1/4 mile


Stretch 10-15 minutes
Good Physical
Jog 1 mile to loosen muscles
Condition

DAY 4 WORK OUT Jog 1/4 mile


Fair Physical Stretch 10 -15 minutes
Condition Jog 1/2 mile to loosen muscles
FITNESS PLAN
The Pact Regimen:12+ Weeks from Arrival

DAY 5 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull Ups - Max Reps x 1 set Back Extension - 12 reps x 2 sets
Bicep Curls - 12 reps x 2 sets Dumbell Calf Raise - 20 reps x 2 sets
Push Ups - Max Reps x 1 set
Jog - 1 Mile
Walk 1/4 Mile
Bent Leg Sit Up - Max Reps x 1 set

DAY 5 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Fair Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull Ups - Max Reps x 1 set Back Extension - 12 reps x 1 set
Bicep Curls - 12 reps x 1 set Dumbell Calf Raise - 20 reps x 1 set
Push Ups - Max Reps x 1 set
Jog - 1 mile
Walk - 1/4 mile
Bent Leg Sit Up - Max Reps - 1 set
FITNESS PLAN
The Pact Regimen:6-12 Weeks from Arrival

DAY 1 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 2 sets Back Extensions - 12 reps x 3 sets
Bicep Curls - 12 reps x 3 sets Dumbell Calf Raise 25 reps x 2 sets
Push ups - Max Reps x 2 sets
Run - 3/4 mile x 2 reps (Walk 1/4
mile between reps)
Bent Leg Sit Up - 12 reps x 2 sets

DAY 1 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Fair Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 1 set Back Extensions - 12 reps x 1 set
Bicep Curls - 12 reps x 1 set Dumbell Calf Raise - 20 reps x 1 set
Push ups - Max Reps x 1 set
Jog - 1/2 mile x 2 reps (Walk 1/4
mile between reps)
Bent Leg Sit Up - 12 reps x 1 set

DAY 2 WORK OUT Jog 1/4 mile


Stretch 10-15 minutes
Good Physical
Jog 1 mile to loosen muscles
Condition

DAY 2 WORK OUT Jog 1/4 mile


Fair Physical Stretch 10 -15 minutes
Condition Jog 1/2 mile to loosen muscles
FITNESS PLAN
The Pact Regimen:6-12 Weeks from Arrival

DAY 5 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 2 sets Back Extensions - 12 reps x 2 sets
Bicep Curls - 12 reps x 2 sets Dumbell Calf Raise 25 reps x 2 sets
Push ups - Max Reps x 2 sets
Jog - 2 miles
Walk - 1/4 mile
Bent Leg Sit Up - 12 reps x 2 sets

DAY 5 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Fair Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 2 sets Back Extensions - 12 reps x 2 sets
Bicep Curls - 12 reps x 2 sets Dumbell Calf Raise 20 reps x 2 sets
Push ups - Max Reps x 2 sets
Jog - 1 mile
Walk - 1/4 mile
Bent Leg Sit Up - 12 reps x 1 sets
FITNESS PLAN
The Pact Regimen:6-12 Weeks from Arrival

DAY 3 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Jog - 1/4 mile
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Push ups - 25 reps

WORK OUT Wide Grip Lat - 12 reps x 3 sets Walk - 1/4 mile
Bicep curls - 12 reps x 3 sets Dumbell Calf Raise - 25 reps x 2 sets
Sprint - 100 yards x 4 sets
(2 min rest)
Medium Run - 1.4 miles x 2 reps
(2-3 min rest between sets)

DAY 3 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Jog - 1/4 mile
Light Stretching - 10 mins
Fair Physical
Arm Circles - 20 reps each
Condition
direction
Push ups - 20 reps

WORK OUT Wide Grip Lat - 12 reps x 2 sets Walk - 1/4 mile
Bicep curls - 12 reps x 2 sets Dumbell Calf Raise - 25 reps x 2 sets
Sprint - 100 yards x 3 sets
(2 min rest)
Sprint - 200 yards x 2 reps
(4 min rest between sets)

DAY 4 WORK OUT Jog 1/4 mile


Stretch 10-15 minutes
Good Physical
Jog 1 mile to loosen muscles
Condition

DAY 4 WORK OUT Jog 1/4 mile


Fair Physical Stretch 10 -15 minutes
Condition Jog 1/2 mile to loosen muscles
FITNESS PLAN
The Pact Regimen:0-6 Weeks from Arrival

DAY 1 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 3 sets Back Extensions - 12 reps x 3 sets
Bicep Curls - 12 reps x 3 sets Dumbell Calf Raise - 25 reps x 2 sets
Push ups - Max Reps x 3 sets
Run - 1.5 mile x 2 reps (6 min rest
between reps)
Bent Leg Sit Up - Max x 3 sets

DAY 1 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Fair Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 2 set Back Extensions - 12 reps x 3 sets
Bicep Curls - 12 reps x 3 set Dumbell Calf Raise - 25 reps x 2 set
Push ups - Max Reps x 2 set
Jog - 3/4 mile x 2 reps (Walk 1/4
mile between reps)
Bent Leg Sit Up - 12 reps x 2 set

DAY 2 WORK OUT Jog 1/4 mile


Stretch 10-15 minutes
Good Physical
Jog 2 mile to loosen muscles
Condition

DAY 2 WORK OUT Jog 1/4 mile


Fair Physical Stretch 10 -15 minutes
Condition Jog 1.5 mile to loosen muscles
FITNESS PLAN
The Pact Regimen:0-6 Weeks from Arrival

DAY 3 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Jog - 1/4 mile
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Push ups - 30 reps

WORK OUT Wide Grip Lat - 12 reps x 3 sets Walk - 1/4 mile
Bicep curls - 12 reps x 3 sets Bent Leg S Up - Max Reps x 3 set
Sprint - 100 yards x 2 sets Dumbell Calf Raise - 25 reps x 2 sets
(2 min rest)
Medium Run - 1/2 mile x 2 reps
(2-3 min rest between sets)

DAY 3 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Jog - 1/4 mile
Light Stretching - 10 mins
Fair Physical
Arm Circles - 25 reps each
Condition
direction
Push ups - 25 reps

WORK OUT Wide Grip Lat - 12 reps x 3 sets Walk - 1/4 mile
Bicep curls - 12 reps x 3 sets Bent leg Sit up - Max Reps x 2 sets
Sprint - 100 yards x 4 sets Dumbell Calf Raise - 25 reps x 2 sets
(2 min rest)
Medium Run - 1/2 mile x 2 sets
(4 min rest between sets)

DAY 4 WORK OUT Jog 1/4 mile


Stretch 10-15 minutes
Good Physical
Jog 2 mile to loosen muscles
Condition

DAY 4 WORK OUT Jog 1/4 mile


Fair Physical Stretch 10 -15 minutes
Condition Jog 1.5 miles to loosen muscles
FITNESS PLAN
The Pact Regimen:0-6 Weeks from Arrival

DAY 5 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Good Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 3 sets Walk - 1/4 mile
Standing Long Jump - Bent Leg Sit Up - Max Reps x 3 sets
Max Distance x 5 reps Back Extensions - 12 reps x 3 sets
Bicep Curls - 12 reps x 3 sets Dumbell Calf Raise 25 reps x 2 sets
Push ups - Max Reps x 3 sets
Jog - 3 miles

DAY 5 WARM UP Jumping Jacks - 40 reps


Flutter kicks - 40 reps
Light Stretching - 10 mins
Fair Physical
Arm Circles - 20 reps each
Condition
direction
Jog - 1/4 mile

WORK OUT Pull ups - Max reps x 2 sets Back Extensions - 12 reps x 2 sets
Bicep Curls - 12 reps x 2 sets Dumbell Calf Raise 25 reps x 2 sets
Push ups - Max Reps x 2 sets
Jog - 2 miles
Walk - 1/4 mile
Bent Leg Sit Up - Max Reps x 2 sets

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