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ACFT
AUDIO TIP
Sport
Intermediate
Body
Plan Details
The ACFT routine by eliman98 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Training to ACFT (Army Combat Fitness Test)
Routine detail
Mon
Chest, Abs
Est. 55 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Hand-Release Pushups
3 Sets x 25 Reps
Push-Up
3 Sets x 5 Reps
Push-Up (Close Hand)
3 Sets x 5 Reps
Push-Up (Wide Hand)
3 Sets x 5 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Tue
Shoulders, Back, Abs
Est. 64 min
9 exercises
Barbell Shrug
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Plank
3 Sets
V-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
Legs, Abs
Est. 127 min
10 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 24 Reps
Machine Leg Extension
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 25 Reps
Bodyweight Lunge
3 Sets x 25 Reps
Walking
1 Set
Plank
3 Sets
Oblique Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 25 Reps
Fri
Arms
Est. 40 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
