Introduction: Physical fitness is a major requirement for soldiers to conduct demanding training programs but also to perform tasks on the battlefield. As soldiers for the German Army are recruited from a population which may have developed physical deficits already in school age, there is a high probability that a yet undefined range of soldiers is not in an adequate physical condition at the time of deployment. The time between application and deployment offers therefore a possibility to develop strength, endurance and flexibility via a defined training program. Purpose: To validate the effectiveness of a standardized 4-week training program designed to improve general strength, endurance and flexibility capacities in untrained and sedentary active persons. Methods: The exercise plan was designed for a time time frame of 4 weeks and 4 training sessions per week with volume and intensity progression. Each session lasted 45 min containing a variable mixture of extensive running and bodyweight exercises without any equipment. These consisted basic flexibility routines for warmup, static and dynamic bodyweight strength exercises include abdominal exercises, pushups, planks, lunges and unilateral variations of these exercises. 9 sedentary active persons (8 females, 1 male) (Age: 34 ± 15, Bodyheight: 171 ± 7 cm, Bodyweight: 69 ± 7 kg) were recruited to participate in the training intervention. Basic strength, endurance and flexibility diagnostics were conducted PRE and POST the study. Statistic evaluation was carried out using two-sided, dependent T-Tests with an alpha level of p < =0.05. Results: Subjects performed in mean 74% of all exercises. 1RM significantly increased in benchpress (p < 0.01) from 32,2 + - 7,5 kg to 36 + - 9,5 kg. Time to exhaustion increased (p = 0.021) from in mean 14,7 to 16,0 min. Peak power output on the ergometer tendencially increased (p = 0.051) from 155 + -33 to 166 + -30 Watts. Knee to-wall tests indicated increased flexibility (p < 0.05) development in both knees from 11,8 + - 3,6 cm to 13,4 + - 2,9 cm (left knee) and from 11,7 + - 3,3 to 13,7 + - 2,9 cm (right knee). Conclusion: The developed training procedure is sufficient to induce significant improvements of physical performance in untrained persons even with moderate reductions in training time and without equipment.