Training · 3 min read
The Warrior 8-Week Fitness Plan
This Plan Was Built for Warriors
Not influencers. Not weekend gym-goers. Warriors.
This 8-week programme is designed to be completed with minimal equipment, a barbell, some plates, and the willingness to be uncomfortable. You can run it entirely bodyweight if needed.
The Rules
- Show up every session. No negotiation.
- Log every rep. What gets measured gets improved.
- Fuel properly. Your training is only as good as your nutrition.
- Recover hard. Sleep 7-9 hours. Non-negotiable.
Programme Structure
4 days on / 3 days active recovery
- Day 1, Push (Chest, Shoulders, Triceps)
- Day 2, Pull (Back, Biceps)
- Day 3, Lower (Legs, Glutes, Core)
- Day 4, Operator Conditioning (Cardio + HIIT)
- Days 5-7, Active recovery: walk, stretch, ruck
WEEKS 1–2: ESTABLISH THE BASELINE
Day 1, Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Ups | 4 | 15 | 60s |
| Pike Push-Ups | 3 | 12 | 60s |
| Dips (chair/parallel) | 3 | 10 | 90s |
| Plank to Push-Up | 3 | 10 | 60s |
| Close-Grip Push-Ups | 3 | 12 | 60s |
Day 2, Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups / Inverted Rows | 4 | 8 | 90s |
| Bent-Over Row (barbell/DB) | 3 | 10 | 90s |
| Face Pulls / Band Pull-Aparts | 3 | 15 | 60s |
| Hammer Curls | 3 | 12 | 60s |
| Dead Hangs | 3 | 30s | 60s |
Day 3, Lower
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squat | 4 | 20 | 60s |
| Reverse Lunges | 3 | 12 each | 60s |
| Glute Bridge | 3 | 15 | 60s |
| Step-Ups | 3 | 12 each | 60s |
| Calf Raises | 4 | 20 | 45s |
Day 4, Operator Conditioning
| Exercise | Duration/Reps |
|---|---|
| 400m Run or 2-min Row | Warm-up |
| Burpees | 5 rounds × 10 reps |
| Mountain Climbers | 5 rounds × 30s |
| Jumping Jacks | 5 rounds × 30s |
| Rest between rounds | 60s |
| 1-mile run or 10-min row | Finisher |
WEEKS 3–4: INCREASE VOLUME
All exercises from Weeks 1-2 remain. Add 1 additional set to each compound movement.
New additions:
Day 1, Add:
- Pike Push-Up Hold: 3 × 20s
- Diamond Push-Ups: 3 × 10
Day 2, Add:
- Chin-Ups: 3 × 6
- Renegade Rows: 3 × 8 each
Day 3, Add:
- Single-Leg Glute Bridge: 3 × 12 each
- Nordic Curl Negatives: 3 × 5
Day 4, Conditioning:
Increase to 6 rounds. Add a 400m ruck (any weight) as finisher.
WEEKS 5–6: INTENSITY PHASE
Reduce rest periods by 15 seconds across all sessions. Add a loaded carry (farmer's walk or rucksack) for 3 × 40m at the end of every session.
New movements introduced:
Day 1:
- Archer Push-Ups: 3 × 8 each side
Day 2:
- Typewriter Pull-Ups: 3 × 6
Day 3:
- Bulgarian Split Squats: 4 × 10 each
- Romanian Deadlift (barbell or DB): 3 × 12
Day 4, Operator Circuit (No rest between exercises):
- 10 Burpees
- 20 Mountain Climbers
- 10 Jump Squats
- 20 High Knees
- 10 Push-Ups
- Rest 90s. Repeat × 6.
WEEKS 7–8: PEAK PERFORMANCE
This is where you find out who you are. Push intensity to maximum. Log every session. You should feel broken after each session, that's the signal you're adapting.
Week 7: Add 2 additional rounds to Day 4. Increase all set counts by 1.
Week 8: Test week. Complete the following benchmark:
THE WARRIOR BENCHMARK TEST
Complete for time. Record your score.
- 1-mile run
- 50 Push-Ups
- 50 Squats
- 25 Pull-Ups
- 50 Sit-Ups
- 1-mile run
Elite: Sub 20 minutes
Strong: 20–25 minutes
Good: 25–30 minutes
Keep training: 30+ minutes
Nutrition Blueprint
The Warrior Plate (per meal):
- 40% Protein (chicken, beef, eggs, fish)
- 30% Complex Carbs (rice, oats, sweet potato)
- 30% Veg & Healthy Fats
Daily targets:
- Protein: 1.8–2.2g per kg of bodyweight
- Water: minimum 3 litres
- Caffeine: strategic use, pre-training, not habitual
Recovery Protocol
- Sleep: 7–9 hours. Non-negotiable.
- Active Recovery Days: 20-minute walk minimum, stretching, mobility work.
- Cold exposure: Cold shower at end of each training day.
- Nutrition timing: Protein within 30 minutes of training.
Final Word
This programme is free because we believe in giving warriors the tools they need. The only investment required is your time and your effort.
No shortcuts. No excuses. Just the work.
Wear your training. Live the code.
