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ACFT training ppl/run
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The ACFT training ppl/run routine by YehyunPark is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
acft trainung plan push pull leg/ with arms, shoulders, and run everyday. sould be simple enough. constantly working on it myself and updating as needed.
Routine detail
Mon
pull
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
acft sprint drag carry
3 Sets x 8 Reps
Running
1 Set
Tue
push
Est. 33 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Running
1 Set
Wed
arms/ legs
Est. 73 min
8 exercises
Dumbbell Preacher Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
tibialis raise
1 Set x 25 Reps
Plank
3 Sets
Walking
1 Set
Running
1 Set
Thu
shoulders
Est. 41 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Plank
3 Sets
Push-Up
3 Sets x 8 Reps
Running
1 Set
Yoga
1 Set
Any
legs
Est. 59 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Running
1 Set
