Original starter · 8 weeks
Army Fitness Test Prep
Eight weeks that peak the trap bar deadlift and build hand-release push-ups, sled drags, carries and plank time for the Army Fitness Test.
8weeks
4days a week
32sessions
579working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 70 | 46 | −34% |
|---|
| Total reps | 1140 | 762 | −33% |
|---|
| Reps per set | 16.3 | 16.6 | +2% |
|---|
| Average RPE | 7.1 | 6.2 | −13% |
|---|
Week 1
DAY 1 - MON - Deadlift and Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6 | 70% | 2:30 |
|---|
| Hand-Release Push-Up | 4 × 10 | RPE 7 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 8 | RPE 7 | 2:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 1:15 |
|---|
| Plank · seconds | 3 × 45 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Sprint, Drag, Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Treadmill Sprint Intervals · seconds sprint | 6 × 15 | RPE 8 | 1:00 |
|---|
| Sled Drag · metres, walking backward | 4 × 25 | RPE 7 | 2:00 |
|---|
| Sled Push · metres | 4 × 25 | RPE 7 | 2:00 |
|---|
| Farmer's Carry · metres | 4 × 25 | RPE 7 | 1:30 |
|---|
| Lateral Lunge · per side | 3 × 10 | RPE 7 | 1:15 |
|---|
DAY 3 - THU - Upper and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 10 | RPE 7 | 1:30 |
|---|
| Pull-Up | 3 × 8 | RPE 7 | 2:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 2:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7 | 1:15 |
|---|
| Weighted Plank · seconds, plate on back | 3 × 45 | RPE 7 | 1:00 |
|---|
DAY 4 - FRI - Legs and Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 8 | RPE 7 | 2:00 |
|---|
| Kettlebell Swing | 3 × 10 | RPE 7 | 1:15 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 7 | 1:15 |
|---|
| Medicine Ball Chest Pass | 3 × 10 | RPE 7 | 1:15 |
|---|
| Suitcase Carry · metres per side | 4 × 25 | RPE 7 | 1:30 |
|---|
Week 2
DAY 1 - MON - Deadlift and Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 5 | 75% | 2:30 |
|---|
| Hand-Release Push-Up | 4 × 12 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Romanian Deadlift | 3 × 12 | RPE 7.5 | 1:15 |
|---|
| Plank · seconds | 3 × 60 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Sprint, Drag, Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Treadmill Sprint Intervals · seconds sprint | 6 × 20 | RPE 8 | 1:00 |
|---|
| Sled Drag · metres, walking backward | 4 × 25 | RPE 7.5 | 2:00 |
|---|
| Sled Push · metres | 4 × 25 | RPE 7.5 | 2:00 |
|---|
| Farmer's Carry · metres | 4 × 25 | RPE 7.5 | 1:30 |
|---|
| Lateral Lunge · per side | 3 × 12 | RPE 7.5 | 1:15 |
|---|
DAY 3 - THU - Upper and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 12 | RPE 7.5 | 1:30 |
|---|
| Pull-Up | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7.5 | 1:15 |
|---|
| Weighted Plank · seconds, plate on back | 3 × 60 | RPE 7.5 | 1:00 |
|---|
DAY 4 - FRI - Legs and Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Kettlebell Swing | 3 × 12 | RPE 7.5 | 1:15 |
|---|
| Bulgarian Split Squat · per side | 3 × 12 | RPE 7.5 | 1:15 |
|---|
| Medicine Ball Chest Pass | 3 × 12 | RPE 7.5 | 1:15 |
|---|
| Suitcase Carry · metres per side | 4 × 25 | RPE 7.5 | 1:30 |
|---|
Week 3
DAY 1 - MON - Deadlift and Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 5 × 5 | 77.5% | 3:00 |
|---|
| Hand-Release Push-Up | 5 × 12 | RPE 8 | 1:30 |
|---|
| Dumbbell Bench Press | 4 × 8 | RPE 7.5 | 2:00 |
|---|
| Romanian Deadlift | 3 × 12 | RPE 8 | 1:15 |
|---|
| Plank · seconds | 3 × 75 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Sprint, Drag, Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Treadmill Sprint Intervals · seconds sprint | 8 × 20 | RPE 8.5 | 1:00 |
|---|
| Sled Drag · metres, walking backward | 5 × 25 | RPE 8 | 2:00 |
|---|
| Sled Push · metres | 5 × 25 | RPE 8 | 2:00 |
|---|
| Farmer's Carry · metres | 5 × 25 | RPE 8 | 1:30 |
|---|
| Lateral Lunge · per side | 3 × 12 | RPE 8 | 1:15 |
|---|
DAY 3 - THU - Upper and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 5 × 12 | RPE 8 | 1:30 |
|---|
| Pull-Up | 4 × 8 | RPE 7.5 | 2:00 |
|---|
| Overhead Press | 4 × 8 | RPE 7.5 | 2:00 |
|---|
| Seated Cable Row | 3 × 12 | RPE 8 | 1:15 |
|---|
| Weighted Plank · seconds, plate on back | 3 × 75 | RPE 8 | 1:00 |
|---|
DAY 4 - FRI - Legs and Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 8 | RPE 7.5 | 2:00 |
|---|
| Kettlebell Swing | 3 × 12 | RPE 8 | 1:15 |
|---|
| Bulgarian Split Squat · per side | 3 × 12 | RPE 8 | 1:15 |
|---|
| Medicine Ball Chest Pass | 3 × 12 | RPE 8 | 1:15 |
|---|
| Suitcase Carry · metres per side | 5 × 25 | RPE 8 | 1:30 |
|---|
Week 4
DAY 1 - MON - Deadlift and Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 4 | 80% | 3:00 |
|---|
| Hand-Release Push-Up | 4 × 15 | RPE 8 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 6 | RPE 8 | 2:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 8 | 1:15 |
|---|
| Plank · seconds | 3 × 90 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Sprint, Drag, Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Treadmill Sprint Intervals · seconds sprint | 8 × 20 | RPE 8.5 | 0:50 |
|---|
| Sled Drag · metres, walking backward | 5 × 25 | RPE 8 | 1:45 |
|---|
| Sled Push · metres | 5 × 25 | RPE 8 | 1:45 |
|---|
| Farmer's Carry · metres | 5 × 25 | RPE 8 | 1:15 |
|---|
| Lateral Lunge · per side | 3 × 10 | RPE 8 | 1:15 |
|---|
DAY 3 - THU - Upper and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 15 | RPE 8 | 1:30 |
|---|
| Pull-Up | 3 × 6 | RPE 8 | 2:00 |
|---|
| Overhead Press | 3 × 6 | RPE 8 | 2:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 8 | 1:15 |
|---|
| Weighted Plank · seconds, plate on back | 3 × 90 | RPE 8 | 1:00 |
|---|
DAY 4 - FRI - Legs and Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 6 | RPE 8 | 2:00 |
|---|
| Kettlebell Swing | 3 × 10 | RPE 8 | 1:15 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 8 | 1:15 |
|---|
| Medicine Ball Chest Pass | 3 × 10 | RPE 8 | 1:15 |
|---|
| Suitcase Carry · metres per side | 5 × 25 | RPE 8 | 1:15 |
|---|
Week 5
DAY 1 - MON - Deadlift and Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 3 | 85% | 3:00 |
|---|
| Hand-Release Push-Up | 5 × 15 | RPE 8.5 | 1:30 |
|---|
| Dumbbell Bench Press | 4 × 6 | RPE 8 | 2:00 |
|---|
| Romanian Deadlift | 4 × 10 | RPE 8 | 1:15 |
|---|
| Plank · seconds | 3 × 60 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Sprint, Drag, Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Treadmill Sprint Intervals · seconds sprint | 8 × 25 | RPE 8.5 | 0:50 |
|---|
| Sled Drag · metres, walking backward | 6 × 25 | RPE 8.5 | 1:45 |
|---|
| Sled Push · metres | 6 × 25 | RPE 8.5 | 1:45 |
|---|
| Farmer's Carry · metres | 6 × 25 | RPE 8.5 | 1:15 |
|---|
| Lateral Lunge · per side | 4 × 10 | RPE 8 | 1:15 |
|---|
DAY 3 - THU - Upper and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 5 × 15 | RPE 8.5 | 1:30 |
|---|
| Pull-Up | 4 × 6 | RPE 8 | 2:00 |
|---|
| Overhead Press | 4 × 6 | RPE 8 | 2:00 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8 | 1:15 |
|---|
| Weighted Plank · seconds, plate on back | 3 × 60 | RPE 8.5 | 1:00 |
|---|
DAY 4 - FRI - Legs and Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 6 | RPE 8 | 2:00 |
|---|
| Kettlebell Swing | 4 × 10 | RPE 8 | 1:15 |
|---|
| Bulgarian Split Squat · per side | 4 × 10 | RPE 8 | 1:15 |
|---|
| Medicine Ball Chest Pass | 4 × 10 | RPE 8 | 1:15 |
|---|
| Suitcase Carry · metres per side | 6 × 25 | RPE 8.5 | 1:15 |
|---|
Week 6
DAY 1 - MON - Deadlift and Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 5 × 3 | 87.5% | 3:30 |
|---|
| Hand-Release Push-Up | 4 × 18 | RPE 8.5 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 5 | RPE 8.5 | 2:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 8.5 | 1:15 |
|---|
| Plank · seconds | 3 × 90 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Sprint, Drag, Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Treadmill Sprint Intervals · seconds sprint | 10 × 20 | RPE 9 | 0:45 |
|---|
| Sled Drag · metres, walking backward | 6 × 25 | RPE 8.5 | 1:30 |
|---|
| Sled Push · metres | 6 × 25 | RPE 8.5 | 1:30 |
|---|
| Farmer's Carry · metres | 6 × 25 | RPE 8.5 | 1:00 |
|---|
| Lateral Lunge · per side | 3 × 10 | RPE 8.5 | 1:15 |
|---|
DAY 3 - THU - Upper and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 18 | RPE 8.5 | 1:30 |
|---|
| Pull-Up | 3 × 5 | RPE 8.5 | 2:30 |
|---|
| Overhead Press | 3 × 5 | RPE 8.5 | 2:30 |
|---|
| Seated Cable Row | 3 × 10 | RPE 8.5 | 1:15 |
|---|
| Weighted Plank · seconds, plate on back | 3 × 90 | RPE 8.5 | 1:00 |
|---|
DAY 4 - FRI - Legs and Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 5 | RPE 8.5 | 2:30 |
|---|
| Kettlebell Swing | 3 × 10 | RPE 8.5 | 1:15 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 8.5 | 1:15 |
|---|
| Medicine Ball Chest Pass | 3 × 10 | RPE 8.5 | 1:15 |
|---|
| Suitcase Carry · metres per side | 6 × 25 | RPE 8.5 | 1:00 |
|---|
Week 7
DAY 1 - MON - Deadlift and Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 2 | 90% | 4:00 |
|---|
| Hand-Release Push-Up | 3 × 20 | RPE 8 | 1:30 |
|---|
| Dumbbell Bench Press | 3 × 5 | RPE 8 | 2:30 |
|---|
| Romanian Deadlift | 2 × 10 | RPE 8 | 1:15 |
|---|
| Plank · seconds | 2 × 90 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Sprint, Drag, Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Treadmill Sprint Intervals · seconds sprint | 6 × 20 | RPE 8.5 | 0:45 |
|---|
| Sled Drag · metres, walking backward | 4 × 25 | RPE 8 | 1:30 |
|---|
| Sled Push · metres | 4 × 25 | RPE 8 | 1:30 |
|---|
| Farmer's Carry · metres | 4 × 25 | RPE 8 | 1:00 |
|---|
| Lateral Lunge · per side | 2 × 10 | RPE 8 | 1:15 |
|---|
DAY 3 - THU - Upper and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 3 × 20 | RPE 8 | 1:30 |
|---|
| Pull-Up | 3 × 5 | RPE 8 | 2:30 |
|---|
| Overhead Press | 3 × 5 | RPE 8 | 2:30 |
|---|
| Seated Cable Row | 2 × 10 | RPE 8 | 1:15 |
|---|
| Weighted Plank · seconds, plate on back | 2 × 90 | RPE 8 | 1:00 |
|---|
DAY 4 - FRI - Legs and Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 5 | RPE 8 | 2:30 |
|---|
| Kettlebell Swing | 2 × 10 | RPE 8 | 1:15 |
|---|
| Bulgarian Split Squat · per side | 2 × 10 | RPE 8 | 1:15 |
|---|
| Medicine Ball Chest Pass | 2 × 10 | RPE 8 | 1:15 |
|---|
| Suitcase Carry · metres per side | 4 × 25 | RPE 8 | 1:00 |
|---|
Week 8
DAY 1 - MON - Deadlift and Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 3 | 70% | 3:00 |
|---|
| Hand-Release Push-Up | 2 × 12 | RPE 6 | 1:30 |
|---|
| Dumbbell Bench Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Romanian Deadlift | 2 × 10 | RPE 6 | 1:15 |
|---|
| Plank · seconds | 2 × 45 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Sprint, Drag, Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Treadmill Sprint Intervals · seconds sprint | 4 × 15 | RPE 7 | 1:00 |
|---|
| Sled Drag · metres, walking backward | 3 × 25 | RPE 6.5 | 2:00 |
|---|
| Sled Push · metres | 3 × 25 | RPE 6.5 | 2:00 |
|---|
| Farmer's Carry · metres | 3 × 25 | RPE 6.5 | 1:30 |
|---|
| Lateral Lunge · per side | 2 × 10 | RPE 6 | 1:15 |
|---|
DAY 3 - THU - Upper and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 2 × 12 | RPE 6 | 1:30 |
|---|
| Pull-Up | 2 × 6 | RPE 6 | 2:00 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 1:15 |
|---|
| Weighted Plank · seconds, plate on back | 2 × 45 | RPE 6 | 1:00 |
|---|
DAY 4 - FRI - Legs and Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 2 × 6 | RPE 6 | 2:00 |
|---|
| Kettlebell Swing | 2 × 10 | RPE 6 | 1:15 |
|---|
| Bulgarian Split Squat · per side | 2 × 10 | RPE 6 | 1:15 |
|---|
| Medicine Ball Chest Pass | 2 × 10 | RPE 6 | 1:15 |
|---|
| Suitcase Carry · metres per side | 3 × 25 | RPE 6.5 | 1:30 |
|---|