Full-fledged Marine Corps Workout Routine

Full-fledged Marine Corps Workout Routine
“Our nation can’t afford to put its trust in those who fall behind”.

Marine Corps is the new American dream and the Marine Corps website bluntly lays the claim that the nation simply can’t afford people in corps who lack. They have to be at the top of everything, strength, resilience, agility, and presence of mind.

Whether you’re preparing for recruitment training or simply inspired by the amazing physique and strength of US Marines, this comprehensive Marine Corps workout routine is a great start for rapid muscle growth and overall fitness.

In the blog, we tried to break the routine into small sections for a clear understanding.

  • Initial Strength Test
  • Warm-up
  • Weekly Exercise Plan
  • Recovery Plan

Marine Corps Workout Routine Phase 1 - Strength Test

Everyone is blessed with a different strength level. Some have it in abundance, while others have it low, but luckily, we all can develop it. Here is how to run a strength check to build your own workout plan.

#1 Pull-ups/Push-ups

  • Male: Three pull-ups or 34 push-ups in two minutes
  • Female: One pull-up or 15 push-ups in two minutes

#2 Plank or Crunches

  • 40-second plank
  • 44 crunches in two minutes or less

#3 Running

  • 1.5 mile running in 13.5 minutes or less
  • 1.5 mile running in 15 minutes or less

*These fitness tests are mandatory to qualify for US Marine recruitment training. If you follow this Marine Corps Workout Routine at home, you can still take this IST test and proceed accordingly.

Marine Corps Workout Routine Phase 2 - Choose Your Warmup

One of the most common mistakes beginners make is skipping the warmup. While several studies prove that warming up might temporarily reduce muscle strength, the reality is that it actually prepares your core for strength and endurance training. Plus, it prevents injuries and reduces muscle tension, further preventing muscle soreness.Here are a few warm-up exercises for a quick muscle pump. You can choose either 4 of the following to do before each day’s workout.
Marine Corps Workout Routine Phase 2

Shoulders – 5 Minutes

  • Shoulder Raise
  • Shoulder Rolls
  • Ear To Shoulder
  • Cross-arm Stretch
  • Standing Arm Swings
  • Thread The Needle

Chest – 5 Minutes

  • Wall Stretch
  • Chest Opener
  • Walk Up The Wall
  • Seated Tube Press
  • Dumbbell Chest Fly

Back – 7 Minutes

  • Knee-to-Chest Stretch
  • Lower Back Rotational Stretch
  • Single Leg Deadlift
  • Bridging
  • Cat Stretch
  • Seated Lower Back Rotational

Lower Body – 8 Minutes

  • Crossover Hamstring Stretch
  • Pretzel Stretch
  • Steady Lunges
  • Standing Quad Stretch
  • Sumo Squats
  • Glute Squats

7-days A Week Marine Corps Workout Routine

7-days A Week Marine Corps Workout Routine
If you are wondering where the rest and recovery are in this routine because it says 7 days a week, don’t worry; we have them later. When you idolize US Marines, you must understand that a Marine is never on a holiday, and so is the training.

Here’s the Marine Corps Workout Routine for every day, but it is recommended that you start each day with at least five of the warm-up exercises mentioned above to avoid injury.


  • Start with as many pull-ups as you can handle. If you are just starting, a fixed one-arm hang can also work.
  • Rest for one minute.
  • Now, start with as many push-ups as you can.
  • Rest for one minute.
  • Complete as many crunches as you can in one go. You can start with basic crunches, move on to Bicycle crunches, and so on.
  • Rest for one minute.


       Running is a must for every fitness training and Marine Corps Workout Routine is no exception. In fact, most applicants disqualify the race         at this point. So, here is what your Tuesday workout looks like.

  • Go for a mile or two and run at a comfortable speed. Try to finish it in 15 minutes or less. Once you’re done with the running, continue walking comfortably for 20 minutes.


  • Start with V-bar pull-ups and do until failure. If you’re struggling with full pull-ups, try a flexed one-arm hand-hold for as long as possible.
  • Rest for one minute.
  • Complete as many close grip/diamond push ups as you can.
  • Rest for one minute.
  • Finish as many incline bench crunches as you can.
  • Rest for one minute.


Cardio is an amazing approach to strengthening the tissues around your lunges and improving overall strength. Also, if you’re overweight, cardio can be a great way to lose some extra pounds alongside the Marine Corps Workout Routine. Here’s what marines do to run so fast, even with their equipment.

  • Go for a mile of sprinting.
  • Walk comfortably for 2-3 minutes to cool down or catch your breath.
  • Run for one-half mile at a pace that is enough to leave you winded.
  • Walk for 2-3 minutes to cool down again.
  • Now, run your last quarter mile at a faster pace.
  • Walk for 5 minutes with light stretching.


Start it with as many wide-hand push-ups as you can perform.
Rest for one minute.

  • Complete as many crunches as you can handle but try to finish them in less time than the previous round.
  • Rest for one minute.
  • Finish as many chin-ups as you can. If you’re not at this stage yet, hold a flexed one-arm hand for as long as possible.

*You need to take the circuit three times. For quick strength building, try doing one set until failure.


Running takes 50% of your overall Marine Corps Workout Routine. So, here comes another running day, but with an amazing twist.

  • Choose a distance of one, two, or three miles, and then decide whether you want to walk, hike, or jog. Just try to choose a route that includes hills, inclines, and challenges.


Finish this week with three circuits of the following exercises.

  • Do as many push-ups as you can do.
  • Rest for one minute.
  • Finish as many pull-ups as you can.
  • Rest for one minute.
  • To give it a good finish and compensate for any cheat skips in your weekly Marine Corps Workout Routine, you can take on Incline Crunches and do as much as possible
Incline Crunches

How To Recover Fast After A Heavy Marine Corps Workout Routine?

Exercise, especially intense workouts like Marines, can heavily stress your muscles. The more you work out, the more tissues you break, and they need time to recover. Here is a no-hassle recovery plan as effective as the workout routine itself.

#1. If you are a beginner, do not focus on the reputation you’re building in a set. Remember, the Wall of China was not built in a day, but they laid bricks every day. Be consistent because it will give you the mental discipline that is the number one step towards a great physique.

#2. Yes, eight hours of sleep is good, but not enough, especially when you’re spending more than 10 hours weekly in intense workouts. When you sleep tight, your body rests, your tissues heal, and your muscles build faster because your body produces growth hormones that speed up recovery.

#3. When you’re exercising at the level of Marines, your diet should be like theirs, too. Everybody following this Marine Corps Workout Routine is recommended to include lots of protein, low-fat foods, salad, and fruits.

Final Takeaway

Keep following this routine, and you’ll be like Marines, but remember that it is more about training your mind than muscles. Whether you are preparing for recruit training or else, the key to well-rounded strength and conditioning is a consistent workout, a clean diet, and lots of sleep.
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