15 day APFT

General

Intermediate

Body

Plan Details

The 15 day APFT routine by Nathanb is a 15 day workout plan. It is an intermediate level plan to achieve general fitness goals.

15 day APFT Training DAY 1 run 2 mile warm up 400m run at goal pace 2-4 times Day 2 run 400m run- rest 5 min. / stretch Day 3 2 mile run at close to goal pace repeat 2 times rest 10 min in between Day 4 run 400m at goal pace 5 times pushups and situps throughout the day Day 5 jog 5 min 1/4 mile at goal pace 1/2 mile at goal pace 3/4 mile at goal pace 1 mile at goal pace stretch/rest 2 min in between Day 6 1.5 mile warmup 400m run repeat 3-5 times Day 7 run 400 m @ full speed rest 2 min repeat 4 times run 2 mile timed Day 8 3 miles at close to goal pace as possible Day 9 Bike or run 2 min fast bike pyramid: manual mode start at level 2 hold each level for 1 min and increase level until failure keep rpms between 80 and 100-repeat in reverse order about 15-20 min Day 10 jog 5 min 1/4 mile at goal pace 1/2 mile at goal 3/4 mile at goal 1 mile at goal 2 mile run Day 11 Pushup test 1 or 2 min situp test 1 or 2 min bike pyramid: manual mode start at level 2 hold each level for 1 min and increase level until failure keep rpms between 80 and 100-repeat in reverse order about 15-20 min Day 12 800m run at goal pace repeat 2 times 2 min rest in between run 2 mile timed Day 13 Swim or Elliptical or both 20 min or 40 min if no access to pool Day 14 jog 5 min strech well - sleep Well - get ready to test with a day of rest Day 15 APFT test Good luck Thanks to militay.com for this workout helped a lot

Routine detail

Day 1

Est. 92 min

10 exercises

Push-Up

4 Sets x 36 Reps

Sit-Up

4 Sets x 20 Reps

Bodyweight Wall Squat

4 Sets x 20 Reps

Bodyweight Lunge

4 Sets x 20 Reps

Sit-Up

4 Sets x 20 Reps

Treadmill Running

1 Set

Treadmill Running

1 Set

Treadmill Running

1 Set

Treadmill Running

1 Set

Treadmill Running

1 Set

Day 2

Est. 72 min

6 exercises

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Push-Up

4 Sets x 100 Reps

Sit-Up

4 Sets x 100 Reps

Day 3

Est. 54 min

4 exercises

Running

1 Set

Sit-Up

3 Sets x 20 Reps

Running

1 Set

Push-Up

3 Sets x 36 Reps

Day 4

Est. 94 min

10 exercises

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Bodyweight Wall Squat

3 Sets x 20 Reps

Bodyweight Lunge

3 Sets x 8 Reps

Push-Up

4 Sets x 100 Reps

Sit-Up

4 Sets x 100 Reps

Day 5

Est. 29 min

7 exercises

Push-Up

3 Sets x 8 Reps

Sit-Up

3 Sets x 8 Reps

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Day 6

Est. 156 min

6 exercises

Running

1 Set

Running

1 Set

Bodyweight Wall Squat

5 Sets x 20 Reps

Bodyweight Lunge

5 Sets x 10 Reps

Push-Up

4 Sets x 100 Reps

Sit-Up

4 Sets x 100 Reps

Day 7

Est. 63 min

7 exercises

Push-Up

2 Sets x 100 Reps

Sit-Up

2 Sets x 100 Reps

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Day 8

Est. 72 min

3 exercises

Running

1 Set

Push-Up

3 Sets x 100 Reps

Sit-Up

3 Sets x 100 Reps

Day 9

Est. 82 min

7 exercises

Running

1 Set

Stationary Bike

1 Set

Bodyweight Wall Squat

4 Sets x 20 Reps

Bodyweight Lunge

4 Sets x 10 Reps

Push-Up

4 Sets x 50 Reps

Sit-Up

4 Sets x 50 Reps

Stationary Bike

1 Set

Day 10

Est. 81 min

8 exercises

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Running

1 Set

Push-Up

2 Sets x 100 Reps

Sit-Up

2 Sets x 100 Reps

Day 11

Est. 34 min

3 exercises

Push-Up

1 Set x 50 Reps

Sit-Up

1 Set x 50 Reps

Stationary Bike

1 Set

Day 12

Est. 29 min

3 exercises

Running

1 Set

Running

1 Set

Running

1 Set

Day 13

Est. 22 min

1 exercise

Elliptical Training

1 Set

Day 14

Est. 7 min

1 exercise

Running

1 Set

Day 15

Est. 30 min

3 exercises

Push-Up

1 Set x 50 Reps

Sit-Up

1 Set x 50 Reps

Running

1 Set

15 day APFT

Featured plans for you