ACFT Prep - Army
General
Intermediate
Body
Plan Details
The ACFT Prep - Army routine by eggirobe is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout program was designed to help Soldier be successful on the Army Combat Fitness Test. Day 1 is designed to help strengthen the muscles used for each event on the ACFT. Day 2 is all about conditioning and core work that will also help your 2 mile run time. Day 3 is more strength-training oriented. Day 4 is all about endurance. Due to the length of the ACFT, you must get ready for longer periods. Day 5 is strictly an upper body workout. Day 6 is the final workout of the week and it’s all about legs. Day 7 is a rest day.
Routine detail
Mon
Total Body
14 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Drop Push-Up
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Running
1 Set
Tue
Core
5 exercises
Running
1 Set
Walking
1 Set
Running
1 Set
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Plank
3 Sets
Wed
Total Body
7 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Thu
Endurance
7 exercises
Running
1 Set
Plank
3 Sets
Running
1 Set
Bodyweight Squat
3 Sets x 8 Reps
Running
1 Set
Jump Squat
3 Sets x 8 Reps
Running
1 Set
Fri
Workout 5
19 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Jump Rope
1 Set
Star Jump
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Sat
Workout 6
7 exercises
Bodyweight Squat
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
