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The training program includes high-intensity weight training, explosive exercises, high-intensity interval training, and aerobics.
For the weight training exercises, choose a weight that you can lift for 6-8 reps with some difficulty. You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
The Army's Basic Training Physical Fitness Test is a three-event physical performance test used to assess endurance.
I am not a big fan of supplements other than some protein drinks after workouts and vitamins. Don't change anything, just eat like you normally would and count how many calories you consumed. Eat these in moderation if you are trying to lose weight, but add additional helpings if you are trying to boost your caloric intake to 2500-3000 cals per day in order to gain weight. Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. High speed, explosive training overloads the fibers and creates more muscle tension than any other form of training, yet few people incorporate it into their exercise programs.
The explosive weight-training program includes traditional exercises, such as squats and bench presses, each followed immediately by high-speed power exercises. Do 6 reps for each exercise as fast and explosively as possible, followed immediately by the plyometric or speed exercises, also done at maximum speed. The bad news, if you are lean, you will lose muscle, so bulking up to 10-12% body fat will not hurt you. In addition, ruck marches spanning over 15-20 miles in a day will cause you to lose significant amounts of weight in both muscle and fat.
This is another important step to how to gain weight, so make sure you are doing it correctly.
If you want to lose weight you have to drop your calories to 1500-1800 calories a day in addition to exercise.

But making sound decisions and remaining calm while tired and hungry adds to the true test of leadership. The question is, do the results reflect your efforts, and do the programs help you reach your goals? For example, the first set of exercises involves heavy squats, followed immediately by maximum-intensity rope skipping for 1 minute. You just have to do it smart and NOT let the added weight affect your PT and running scores. Also rucking utilizes the bigger muscles groups of the body like legs, butt, and lower back. The Ranger Course produces a mentally hardened soldier, who possesses abilities to operate on land, air, and sea.
Muscles are highly adaptable, so almost any program that stresses the muscles will cause some improvements in muscle tone, strength, and shape. Building muscle mass is an important way to increase metabolism, burn more calories, and lose fat. This will build metabolically-active muscles that will help you burn more calories and fat. To accomplish weight gain while still on a rigorous cardiovascular training cycle, you have to add more calories - plain and simple.
Break it up into days, and you only need to eat an additional 300 calories a day to gain a pound a week. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals.
This will spur growth to those muscles as well - this is where you should see your greatest increase in weight.
So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Yes, that's a lot of water, but it's water that will give you the energy you need to gain weight!

Also, incorporate all the elements of a healthy lifestyle that promote physical fitness, including healthy diet, stress management, adequate sleep, and a sensible exercise program that doesn’t promote overtraining.
Depending on your overall caloric intake, you can use this program to either lose weight or gain weight.
Gaining anymore than 1 or 2 pounds a week is unhealthy and means you are putting on way too much fat.
Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories - UNTIL you have reached your goal. High-speed explosive training is a scientific breakthrough that will bring rapid results and help you achieve optimum performance.
Think of weight gain as saving money - at the end of the week, if you do not spend more than you make then you have a surplus on money. Do not eliminate fat - just try to limit the amount of fat calories to protein calories you ingest.
The Optimum Performance Workout uses a combination of high-stress weight training exercises to build strength and explosive movements, to build power. It also turns on hormone systems that trigger muscle protein synthesis and promote fat loss instead of fat storage. If you have an additional 2000 calories at the end of the week that you did NOT expend - YOU WILL GAIN WEIGHT. In fact, you can still do your calisthenics (PT) workouts and run and still gain weight too - as long as you eat BIG.
A 10 pounds weight gain will help as long as it does not impact your running and pull-ups and other PT tests.

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