Army Ranger Workout Routine

United States Army Rangers are ready to deploy anywhere in the world at a moments notice. Rangers are highly trained and must pass stringent physical standards prior to acceptance into this elite army unit.

Army Rangers are tested to the maximum levels of human resilience during training. By conquering physical and mental adversity, Rangers are well-prepared to complete missions around the world.

Army Ranger TrainingRangers have to depend on mental toughness, strength and endurance to get them through these grueling missions. An Army Ranger workout is a functional fitness program that aims at building lean muscle mass and endurance.

A natural byproduct of army ranger workout routine will be a lean, muscular body. The goal of this type of training regimen isn’t to build bulky muscle. Instead, it focuses on intense exercise that will allow the soldier to withstand physical punishment during training and potential combat situations.

Army Ranger Training

The strenuous demands a Ranger training requires recruits to be in shape before they are even accepted into the program. Every perspective Ranger must pass the following training standards:

1. Initial Phase

Potential Rangers start their training in Fort Benning, Georgia. During the beginning phase, the trainee will have to navigate through obstacle courses and will be required to hike long distances with heavy gear on their back.

2. Mountain Phase

Students are required to survive in wilderness environments. They will encounter sleep deprivation, hunger and adverse terrain during this stage of the training. These tough environments demand that the candidates utilize mental and physical resources to survive.

3. Third Phase

During this last phase of training, potential Rangers will learn how to navigate and survive in a hostile jungle environment. In order to survive this intense environment, Rangers need to be able to withstand insurmountable challenges. It is mandatory that a trainee be in top physical shape to complete this training.

PT Test for Ranger Training

Prior to being accepted to the third phase of training, students will have to pass the following Ranger physical fitness test:

  • Perform at least 49 push-ups
  • Perform at least 59 sit-ups
  • Run 5 miles in less than 40 minutes
  • Perform at least 6 chin-ups

Additional fitness requirements for Rangers are:

  • Two-mile run in under 15 minutes and 12 seconds
  • 16 mile hike with a 65 pound pack in less than 5 hours and 20 minutes
  • 15 meter swim with gear

Army Ranger Training Program

To prepare for Ranger training, recruits concentrate on increasing lean muscle. The goal of this program is not to bulk up. This routine aims at building muscular endurance, stamina and cardiovascular fitness.

This bodyweight routine can be done in a gym or in the comfort of your own home. To complete this routine at home, you will need to invest in a pull up bar. Do this program at least three days a week with 24 hours of rest between workouts. After each exercise, rest 20 seconds before moving onto the next movement:

1. Push-ups

Perform sets of regular, wide arm and diamond push-ups in the following descending order with 20 seconds of rest between each set:

  1. Perform 50 push-ups
  2. Perform 40 push-ups
  3. perform 30 push-ups
  4. perform 20 push-ups
  5. Perform 10 push-ups

After the last set of push-ups, rest 1 to 2 minutes before transitioning into the sit up routine.

2. Sit-ups

Just like the push of routine, the setup program will also be in descending order with no more than 20 seconds of rest between sets:

  1. Perform 50 sit-ups
  2. Perform 40 sit-ups
  3. Perform 30 sit-ups
  4. Perform 20 sit-ups
  5. Perform 10 sit-ups

After completing the setup program, rest 1 to 2 minutes prior to transitioning to the pull- up routine.

3. Pull-ups

Start this exercise with palms facing toward your body. This pull up routine will be executed in the same fashion as the push up and sit-up exercises:

  1. Perform 7 pull-ups
  2. Perform 6 pull-ups
  3. Perform 5 pull-ups
  4. Perform 4 pull-ups
  5. Perform 3 pull-ups
  6. Perform 2 pull-ups
  7. Perform 1 pull-up

The number of repetitions can be increased or decreased depending on your fitness level. As your muscular endurance increases, add sets to this routine. Initially, you can begin with 1 to 2 sets of this routine, but try to work up to around 6 to 8 sets.

This bodyweight program will help build a lean, muscular physique by utilizing your own weight as resistance. It is a simple, yet effective way of developing a toned body.

4. Cardio routine

Running is at the foundation of Army Ranger workout routine. Potential Rangers log in countless miles of running during training. The below running routine is catered towards people who have some running experience. If you are new to running, start slow and gradually increase your distance.

By mixing up your running with alternative forms of cardio activity, you will help to avoid overuse injuries. As your cardiovascular endurance increases, you can add additional miles to your run.

Day 1: Run 3 miles at a moderate pace.

Day 2: Sprints – Sprint 40 yards and then jog for 30 seconds between sprints. Do this 8 to 10 times during the workout.

Day 3: Jog slowly for 6 to 7 miles.

Day 4: Ride the stationary bike for 20 minutes at an intense speed.

Day 5: Swim non-stop for 30 minutes.