Primus Fitness 4+

Primus is an intensive and grueling 26 week workout plan designed to prepare you for BUD/S, SWCC, or other special warfare training schools. It requires daily workouts, typically twice per day, including a combination of running, swimming, and strength.

The plan begins assuming you can run two miles, swim 500 yards, perform 3 pull ups, 10 pushups, and 15 sit-ups. If you’re unable to perform these exercises, prepare yourself before trying this training plan.

This is very intensive and will require significant time and resources. If you aren’t prepared to make the commitment, then don’t start. Find an easier training plan and do something you can commit to.

If required, scale the exercises accordingly. Sometimes you’ll progress faster or slower than the plan - that’s okay. Don’t skip exercises though, especially those you dislike.

Lifting is left intentionally blank. It depends on the equipment available to you and your strength. Note, the US Navy has found little difference in BUD/S completion rates related to pure strength, hence the focus on push ups, pull ups, and sit ups.

For those not training for military purposes, feel free to skip the swimming if it isn’t for you.