Original starter · 6 weeks
Military Fitness Test Starter
Six weeks of gym and bodyweight work that raise push-up, pull-up and plank numbers and build the leg strength most service tests use.
6weeks
3days a week
18sessions
309working 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 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 47 | 33 | −30% |
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| Total reps | 637 | 486 | −24% |
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| Reps per set | 13.6 | 14.7 | +9% |
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| Average RPE | 6.8 | 6.5 | −4% |
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Week 1
DAY 1 - MON - Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 8 | RPE 6.5 | 2:00 |
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| Incline Push-Up | 3 × 10 | RPE 7 | 1:30 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 1:30 |
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| Goblet Squat | 3 × 10 | RPE 6.5 | 1:30 |
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| Plank · seconds | 3 × 30 | RPE 6.5 | 1:00 |
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DAY 2 - WED - Muscular Endurance
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 3 × 8 | RPE 7 | 1:00 |
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| Inverted Row | 3 × 8 | RPE 7 | 1:00 |
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| Walking Lunge · steps per side | 3 × 10 | RPE 6.5 | 1:15 |
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| Sit-Up | 3 × 15 | RPE 6.5 | 1:00 |
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| Side Plank · seconds per side | 2 × 20 | RPE 6.5 | 1:00 |
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DAY 3 - FRI - Power and Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell Swing | 3 × 10 | RPE 6.5 | 1:30 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7 | 1:30 |
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| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7 | 1:30 |
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| Farmer's Carry · metres | 3 × 30 | RPE 7 | 1:30 |
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| Treadmill Sprint Intervals · seconds sprint | 6 × 15 | RPE 7.5 | 1:00 |
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Week 2
DAY 1 - MON - Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 8 | RPE 7 | 2:00 |
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| Push-Up | 3 × 8 | RPE 7 | 1:30 |
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| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:30 |
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| Goblet Squat | 3 × 12 | RPE 7 | 1:30 |
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| Plank · seconds | 3 × 40 | RPE 7 | 1:00 |
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DAY 2 - WED - Muscular Endurance
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 8 | RPE 7 | 1:00 |
|---|
| Inverted Row | 3 × 10 | RPE 7 | 1:00 |
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| Walking Lunge · steps per side | 3 × 12 | RPE 7 | 1:15 |
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| Sit-Up | 3 × 20 | RPE 7 | 1:00 |
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| Side Plank · seconds per side | 3 × 25 | RPE 7 | 1:00 |
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DAY 3 - FRI - Power and Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell Swing | 3 × 12 | RPE 7 | 1:30 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7.5 | 1:30 |
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| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7.5 | 1:30 |
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| Farmer's Carry · metres | 3 × 40 | RPE 7 | 1:30 |
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| Treadmill Sprint Intervals · seconds sprint | 6 × 20 | RPE 8 | 1:00 |
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Week 3
DAY 1 - MON - Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6 | RPE 7.5 | 2:30 |
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| Push-Up | 4 × 10 | RPE 7.5 | 1:30 |
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| Pull-Up Negative · 5-second lower | 4 × 3 | RPE 7.5 | 2:00 |
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| Goblet Squat | 3 × 12 | RPE 7.5 | 1:30 |
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| Plank · seconds | 3 × 50 | RPE 7.5 | 1:00 |
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DAY 2 - WED - Muscular Endurance
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 10 | RPE 7.5 | 1:00 |
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| Inverted Row | 4 × 10 | RPE 7.5 | 1:00 |
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| Walking Lunge · steps per side | 3 × 14 | RPE 7.5 | 1:15 |
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| Sit-Up | 3 × 25 | RPE 7.5 | 1:00 |
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| Side Plank · seconds per side | 3 × 30 | RPE 7 | 1:00 |
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DAY 3 - FRI - Power and Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell Swing | 4 × 12 | RPE 7.5 | 1:30 |
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| Dumbbell Bench Press | 3 × 8 | RPE 8 | 2:00 |
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| One-Arm Dumbbell Row · per side | 3 × 8 | RPE 8 | 1:30 |
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| Farmer's Carry · metres | 4 × 40 | RPE 7.5 | 1:30 |
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| Treadmill Sprint Intervals · seconds sprint | 8 × 20 | RPE 8 | 1:00 |
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Week 4
DAY 1 - MON - Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 5 | RPE 8 | 2:30 |
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| Push-Up | 4 × 12 | RPE 8 | 1:30 |
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| Pull-Up Negative · 5-second lower | 4 × 4 | RPE 8 | 2:00 |
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| Goblet Squat | 3 × 10 | RPE 8 | 1:30 |
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| Plank · seconds | 3 × 60 | RPE 8 | 1:00 |
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DAY 2 - WED - Muscular Endurance
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 5 × 10 | RPE 8 | 1:00 |
|---|
| Inverted Row | 4 × 12 | RPE 8 | 1:00 |
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| Walking Lunge · steps per side | 3 × 16 | RPE 7.5 | 1:15 |
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| Sit-Up | 4 × 25 | RPE 8 | 1:00 |
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| Side Plank · seconds per side | 3 × 40 | RPE 7.5 | 1:00 |
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DAY 3 - FRI - Power and Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell Swing | 4 × 15 | RPE 8 | 1:30 |
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| Dumbbell Bench Press | 4 × 8 | RPE 8 | 2:00 |
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| One-Arm Dumbbell Row · per side | 4 × 8 | RPE 8 | 1:30 |
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| Farmer's Carry · metres | 4 × 50 | RPE 8 | 1:30 |
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| Treadmill Sprint Intervals · seconds sprint | 8 × 20 | RPE 8.5 | 0:50 |
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Week 5
DAY 1 - MON - Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 4 | RPE 8 | 3:00 |
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| Hand-Release Push-Up | 4 × 10 | RPE 8 | 1:30 |
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| Pull-Up · strict | 5 × 2 | RPE 8 | 2:00 |
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| Goblet Squat | 3 × 10 | RPE 8 | 1:30 |
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| Plank · seconds | 3 × 75 | RPE 8 | 1:00 |
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DAY 2 - WED - Muscular Endurance
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 5 × 12 | RPE 8 | 1:00 |
|---|
| Inverted Row | 4 × 12 | RPE 8 | 1:00 |
|---|
| Walking Lunge · steps per side | 3 × 16 | RPE 8 | 1:15 |
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| Sit-Up | 4 × 30 | RPE 8 | 1:00 |
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| Side Plank · seconds per side | 3 × 45 | RPE 8 | 1:00 |
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DAY 3 - FRI - Power and Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell Swing | 4 × 15 | RPE 8 | 1:30 |
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| Dumbbell Bench Press | 4 × 6 | RPE 8 | 2:00 |
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| One-Arm Dumbbell Row · per side | 4 × 8 | RPE 8.5 | 1:30 |
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| Farmer's Carry · metres | 4 × 50 | RPE 8 | 1:30 |
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| Treadmill Sprint Intervals · seconds sprint | 8 × 25 | RPE 8.5 | 0:50 |
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Week 6
DAY 1 - MON - Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 3 | RPE 7 | 3:00 |
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| Hand-Release Push-Up | 2 × 10 | RPE 7 | 1:30 |
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| Pull-Up · strict | 3 × 2 | RPE 7 | 2:00 |
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| Goblet Squat | 2 × 8 | RPE 6 | 1:30 |
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| Plank · seconds | 2 × 45 | RPE 6.5 | 1:00 |
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DAY 2 - WED - Muscular Endurance
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 2 × 10 | RPE 6.5 | 1:00 |
|---|
| Inverted Row | 2 × 10 | RPE 6.5 | 1:00 |
|---|
| Walking Lunge · steps per side | 2 × 10 | RPE 6 | 1:15 |
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| Sit-Up | 2 × 20 | RPE 6.5 | 1:00 |
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| Side Plank · seconds per side | 2 × 30 | RPE 6 | 1:00 |
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DAY 3 - FRI - Power and Carry
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Kettlebell Swing | 2 × 10 | RPE 6.5 | 1:30 |
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| Dumbbell Bench Press | 2 × 6 | RPE 6.5 | 2:00 |
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| One-Arm Dumbbell Row · per side | 2 × 8 | RPE 6.5 | 1:30 |
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| Farmer's Carry · metres | 2 × 40 | RPE 6.5 | 1:30 |
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| Treadmill Sprint Intervals · seconds sprint | 4 × 15 | RPE 7 | 1:00 |
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