Train to the standard.
AFT PREP // 8 WEEKS // 4 DAYS
Free gym programs for the Army Fitness Test, CPAT and police academy entry tests.
Test prep
Test prep
9 programs
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Every event, on the calendar
See the full week of lifts, carries and test events before day one.
Open this programDAY 1 - MON - Deadlift and Push
- Trap Bar Deadlift4×6 · 70%
- Hand-Release Push-Up4×10 · RPE 7
- Dumbbell Bench Press3×8 · RPE 7
- Romanian Deadlift3×10 · RPE 7
- Plank3×45 · RPE 7
DAY 2 - TUE - Sprint, Drag, Carry
- Treadmill Sprint Intervals6×15 · RPE 8
- Sled Drag4×25 · RPE 7
- Sled Push4×25 · RPE 7
- Farmer's Carry4×25 · RPE 7
- Lateral Lunge3×10 · RPE 7
DAY 3 - THU - Upper and Core
- Push-Up4×10 · RPE 7
- Pull-Up3×8 · RPE 7
- Overhead Press3×8 · RPE 7
- Seated Cable Row3×10 · RPE 7
- Weighted Plank3×45 · RPE 7
DAY 4 - FRI - Legs and Power
- Front Squat3×8 · RPE 7
- Kettlebell Swing3×10 · RPE 7
- Bulgarian Split Squat3×10 · RPE 7
- Medicine Ball Chest Pass3×10 · RPE 7
- Suitcase Carry4×25 · RPE 7
Built to the test
Deadlift, drags, carries and plank, event by event.
Train on shift
Two short sessions that fit shift work.
Selection prep
Leg and back strength that supports rucking.
What the research says
Army Research Institute of Environmental Medicine found a 50.9% average overlap between male and female score distributions, and 28% of women passed when rescored at the male standard (Murray et al., 2026). Source
In a study of 57 subjects at the University of Waterloo, oxygen uptake during the test averaged 73% of VO2max in men and 71% in women, and heart rate sat at 90 to 91% of maximum (Williams-Bell et al., 2009). Source
From CPAT Training Program: How to Pass the Firefighter Test
Cadets take it in weeks 2, 12 and 21, and must attend 80% of conditioning classes, currently 30 of 36 sessions. Source
Guides
All guides5 min read
Army Fitness Test Training Plan for All 5 AFT Events
Train for the Army Fitness Test (AFT): the five events, the 60-point minimums, and a gym plan for the deadlift, push-ups, sprint-drag-carry, plank and run.
5 min read
CPAT Training Program: How to Pass the Firefighter Test
Prepare for the firefighter CPAT: the eight events, the 10:20 time limit, the 50 lb vest, and a gym program that builds the engine and strength to pass.
4 min read
Police Fitness Test Training: Pass Your Academy Test
How to train for a police academy fitness test: common events, the California POST Work Sample Test Battery, and a weekly plan for runs, push-ups and drags.
"Each event in the AFT is designed to assess and improve your physical strength, mental toughness, coordination, and flexibility, while helping to prevent injuries."
U.S. Army, Fitness Requirements (AFT), GoArmy.com