Last updated: May 2026 — written by James Nolan, Gymnase Tips senior trainer.
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The military workout PDF is a free, printable 4-week bodyweight conditioning plan designed to be screenshot-saved, exported to PDF, taped to a wall, and followed without an app or subscription. The plan uses the same 6 core exercises U.S. military Physical Readiness Training (PRT) is built on — push-ups, pull-ups, sit-ups, squats, lunges, burpees — in a 6-day per week schedule with built-in tracking columns for reps, time, and date completed. Print the plan, follow it for 4 weeks, then print our 8-week extended version for continued progression.
This guide gives you the complete 4-week printable plan, the print-ready format (designed for one-page or two-page print), the tracking sheet for logging your reps and times, scaling notes, and how to use the plan for maximum results.
Why printable beats apps
- No phone interruptions during training. Notifications, texts, and social media kill workout focus. A printed sheet on the wall can’t ping you.
- Visible commitment. A schedule taped to the fridge or gym wall is harder to skip than an app you can swipe away.
- Pen-and-paper tracking. Writing down your reps and times engages memory better than tapping a screen — research consistently shows handwritten tracking improves consistency.
- Zero subscription cost. No monthly fees, no premium tier, no ads. Just print and train.
- Works offline anywhere. Hotel room, basement, garage, deployment — no internet required.
The 4-week printable schedule
Schedule: Mon, Tue, Wed, Thu, Fri, Sat training. Sunday rest. Each session 35-50 minutes.
Week 1 — Baseline
| Day | Workout | Date Done | Notes |
|---|---|---|---|
| Mon | 4 rounds: 15 push-ups, 8 pull-ups, 20 squats, 15 sit-ups, 60s rest | ____ | ____ |
| Tue | 20-min run + 3×30s plank | ____ | ____ |
| Wed | 4 rounds: 15 push-ups, 8 pull-ups, 20 squats, 15 sit-ups, 60s rest | ____ | ____ |
| Thu | 20-min run + 3×30s plank | ____ | ____ |
| Fri | 4 rounds: 15 push-ups, 8 pull-ups, 20 squats, 15 sit-ups, 60s rest | ____ | ____ |
| Sat | 2-mile run + 5×10 push-ups | ____ | ____ |
Week 2 — Volume
| Day | Workout | Date Done | Notes |
|---|---|---|---|
| Mon | 5 rounds: 17 push-ups, 9 pull-ups, 22 squats, 17 sit-ups, 45s rest | ____ | ____ |
| Tue | 25-min run + 3×40s plank | ____ | ____ |
| Wed | 5 rounds: 17 push-ups, 9 pull-ups, 22 squats, 17 sit-ups, 45s rest | ____ | ____ |
| Thu | 25-min run + 3×40s plank | ____ | ____ |
| Fri | 5 rounds: 17 push-ups, 9 pull-ups, 22 squats, 17 sit-ups, 45s rest | ____ | ____ |
| Sat | 2.5-mile run + 5×12 push-ups | ____ | ____ |
Week 3 — Density
| Day | Workout | Date Done | Notes |
|---|---|---|---|
| Mon | 4 rounds: 20 push-ups, 10 pull-ups, 25 squats, 20 sit-ups, 30s rest. Add 20 lunges/leg. | ____ | ____ |
| Tue | 25-min run + 3×50s plank | ____ | ____ |
| Wed | 4 rounds: 20 push-ups, 10 pull-ups, 25 squats, 20 sit-ups, 30s rest. Add 20 lunges/leg. | ____ | ____ |
| Thu | 25-min run + 3×50s plank | ____ | ____ |
| Fri | 4 rounds: 20 push-ups, 10 pull-ups, 25 squats, 20 sit-ups, 30s rest. Add 20 lunges/leg. | ____ | ____ |
| Sat | 3-mile run + 5×15 push-ups | ____ | ____ |
Week 4 — Test Week
| Day | Workout | Result |
|---|---|---|
| Mon | 2-min max push-ups | ____ reps |
| Mon | 2-min max sit-ups | ____ reps |
| Mon | Max pull-ups | ____ reps |
| Mon | 2-mile timed run | ____ min |
| Tue | 30-min walk + mobility | ____ done |
| Wed | Week 1 circuit at 3 rounds (deload) | ____ done |
| Thu | 30-min walk + mobility | ____ done |
| Fri | Week 1 circuit at 3 rounds (deload) | ____ done |
| Sat | Rest or 30-min walk | ____ done |
Personal records tracking sheet
Print this and update at the end of each test week. Comparing month-over-month is the best motivation tool you have.
| Date | 2-min push-ups | 2-min sit-ups | Max pull-ups | 2-mile run | Body weight |
|---|---|---|---|---|---|
| Cycle 1 start | ____ | ____ | ____ | ____ | ____ |
| Week 4 test | ____ | ____ | ____ | ____ | ____ |
| Week 8 test | ____ | ____ | ____ | ____ | ____ |
| Week 12 test | ____ | ____ | ____ | ____ | ____ |
| Week 16 test | ____ | ____ | ____ | ____ | ____ |
How to convert this to a PDF
- Desktop: Print the page (Ctrl+P / Cmd+P) and select “Save as PDF” as the destination. Choose 1-2 pages around the schedule tables.
- Mobile: Take screenshots of each weekly schedule table, paste into Notes or Google Docs, then export to PDF.
- Print: Print on standard letter paper. Tape to fridge, gym wall, or carry in a folder.
- Fill in: Use a pen to check off completed sessions and write reps/times in the tracking columns.
Quick scaling notes
- Beginners: Start at 60% of prescribed reps. Use knee push-ups and inverted rows.
- Intermediate: Follow the plan as written.
- Advanced: Add 10-15 lb weighted vest from week 2. Increase rep counts by 30%.
- Women: See dedicated military calisthenics for women plan.
- Over 50: See military calisthenics for men over 50.
Military Workout PDF FAQ
Is this PDF really free?
Yes — completely free, no email signup required. The full schedule is on this page; export it to PDF using your browser’s print function or take screenshots.
Will this work without a gym membership?
Yes. The only equipment needed is a pull-up bar (door-frame or wall-mounted, $30-80) — see our equipment guide for picks. All other exercises need only floor space.
Can I follow this without printing it?
Yes — bookmark this page on your phone or save the schedule to your Notes app. The advantage of printing is that it stays visible (on the wall) and disengages you from your phone during workouts.
What if I can’t do pull-ups yet?
Substitute inverted rows (under a sturdy table or low bar) for the first 6-8 weeks while you build pulling strength. See our how to get better at pull-ups guide for the progression.
How do I know if I’m progressing fast enough?
The week-4 test gives you the answer. Compare your numbers to the typical 4-week outcomes: push-up max +10-15 reps, run pace +30-60 sec/mile improvement, 2-4 lb body composition change. If you’re hitting these, the plan is working.
What’s the next step after 4 weeks?
Move to our 8-week extended plan with more structured periodization, or repeat this 4-week cycle with new starting reps based on your week-4 test numbers.
The bottom line: the military workout PDF is a free, printable 4-week bodyweight plan that requires no app, no subscription, no gym membership. Print it, tape it where you’ll see it, follow the schedule, track your numbers. Most adults add 10-15 reps to their push-up max and drop 30-60 seconds per mile in 4 weeks. For deeper context see our military calisthenics complete guide, 8-week extended plan, and 28-day starter cycle.
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