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
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
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
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
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
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
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
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
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
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
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
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
Day 12
Est. 29 min
3 exercises
Running
1 Set
Running
1 Set
Running
1 Set
Day 13
Day 13
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 14
Day 14
Est. 7 min
1 exercise
Running
1 Set
Day 15
Day 15
Est. 30 min
3 exercises
Push-Up
1 Set x 50 Reps
Sit-Up
1 Set x 50 Reps
Running
1 Set
