Original starter · 4 weeks
Police Academy Fitness Prep
Build push-ups, sit-ups, sprint speed and grip strength for common police academy entry tests in three gym sessions a week.
4weeks
3days a week
12sessions
193working 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 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 52 | 32 | −38% |
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| Total reps | 903 | 532 | −41% |
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| Reps per set | 17.4 | 16.6 | −4% |
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| Average RPE | 6.9 | 6.1 | −12% |
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Week 1
DAY 1 - MON - Test Events
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 10 | RPE 7 | 1:00 |
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| Sit-Up | 4 × 15 | RPE 7 | 1:00 |
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| Treadmill Sprint Intervals · seconds sprint | 6 × 20 | RPE 7.5 | 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 - Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 8 | RPE 6.5 | 2:00 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7 | 1:30 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 1:30 |
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| Reverse Lunge · per side | 3 × 8 | RPE 6.5 | 1:30 |
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| Farmer's Carry · metres | 3 × 30 | RPE 7 | 1:30 |
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DAY 3 - FRI - Endurance and Grip
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up · one-minute test pace | 3 × 15 | RPE 7 | 1:00 |
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| Inverted Row | 3 × 10 | RPE 7 | 1:00 |
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| Dumbbell Step-Up · per side | 3 × 10 | RPE 6.5 | 1:15 |
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| Dead Hang · seconds | 3 × 20 | RPE 7 | 1:00 |
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| Rowing Machine Intervals · seconds hard | 5 × 40 | RPE 7.5 | 1:20 |
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Week 2
DAY 1 - MON - Test Events
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 12 | RPE 7.5 | 1:00 |
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| Sit-Up | 4 × 20 | RPE 7.5 | 1:00 |
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| Treadmill Sprint Intervals · seconds sprint | 6 × 25 | RPE 8 | 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 - Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 8 | RPE 7 | 2:00 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7.5 | 1:30 |
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| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:30 |
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| Reverse Lunge · per side | 3 × 10 | RPE 7 | 1:30 |
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| Farmer's Carry · metres | 3 × 40 | RPE 7.5 | 1:30 |
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DAY 3 - FRI - Endurance and Grip
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up · one-minute test pace | 3 × 18 | RPE 7.5 | 1:00 |
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| Inverted Row | 3 × 12 | RPE 7 | 1:00 |
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| Dumbbell Step-Up · per side | 3 × 12 | RPE 7 | 1:15 |
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| Dead Hang · seconds | 3 × 30 | RPE 7.5 | 1:00 |
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| Rowing Machine Intervals · seconds hard | 6 × 40 | RPE 7.5 | 1:20 |
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Week 3
DAY 1 - MON - Test Events
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 5 × 12 | RPE 8 | 1:00 |
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| Sit-Up | 5 × 20 | RPE 8 | 1:00 |
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| Treadmill Sprint Intervals · seconds sprint | 6 × 30 | RPE 8.5 | 1:30 |
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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 - Strength
| Exercise | Sets × reps | Effort / load | Rest |
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| Trap Bar Deadlift | 3 × 6 | RPE 7.5 | 2:30 |
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| Dumbbell Bench Press | 3 × 8 | RPE 8 | 1:45 |
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| Lat Pulldown | 3 × 8 | RPE 8 | 1:30 |
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| Reverse Lunge · per side | 3 × 10 | RPE 7.5 | 1:30 |
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| Farmer's Carry · metres | 4 × 40 | RPE 8 | 1:30 |
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DAY 3 - FRI - Endurance and Grip
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up · one-minute test pace | 3 × 20 | RPE 8 | 1:00 |
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| Inverted Row | 3 × 12 | RPE 7.5 | 1:00 |
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| Dumbbell Step-Up · per side | 3 × 12 | RPE 7.5 | 1:15 |
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| Dead Hang · seconds | 3 × 40 | RPE 8 | 1:00 |
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| Rowing Machine Intervals · seconds hard | 6 × 45 | RPE 8 | 1:15 |
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Week 4
DAY 1 - MON - Test Events
| Exercise | Sets × reps | Effort / load | Rest |
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| Push-Up | 2 × 10 | RPE 6 | 1:00 |
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| Sit-Up | 2 × 15 | RPE 6 | 1:00 |
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| Treadmill Sprint Intervals · seconds sprint | 3 × 20 | RPE 7 | 1:30 |
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| Goblet Squat | 2 × 10 | RPE 6 | 1:30 |
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| Plank · seconds | 2 × 30 | RPE 6 | 1:00 |
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DAY 2 - WED - Strength
| Exercise | Sets × reps | Effort / load | Rest |
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| Trap Bar Deadlift | 2 × 5 | RPE 6 | 2:00 |
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| Dumbbell Bench Press | 2 × 8 | RPE 6 | 1:30 |
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| Lat Pulldown | 2 × 8 | RPE 6 | 1:30 |
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| Reverse Lunge · per side | 2 × 8 | RPE 6 | 1:30 |
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| Farmer's Carry · metres | 2 × 30 | RPE 6 | 1:30 |
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DAY 3 - FRI - Endurance and Grip
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up · one-minute test pace | 2 × 12 | RPE 6 | 1:00 |
|---|
| Inverted Row | 2 × 10 | RPE 6 | 1:00 |
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| Dumbbell Step-Up · per side | 2 × 10 | RPE 6 | 1:15 |
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| Dead Hang · seconds | 2 × 20 | RPE 6 | 1:00 |
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| Rowing Machine Intervals · seconds hard | 3 × 40 | RPE 6.5 | 1:20 |
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