ACFT Workout Plan 1 Week NEW Schedule

ACFT Army Workout Plan

ACFT Army Workout Plan

How to Make an ACFT Army Workout Training Plan for your Platoon or Company.

I get a lot of emails and questions asking me for “an ACFT Army Workout Plan”. Problem is, there are a lot of variables when it comes to creating an Army workout plan. Especially when you need to make an ACFT Army Workout Plan for your Company, Platoon or Squad.

ACFT Workout Plan 1 Week NEW Schedule

Why I made this page.

Making a ACFT Army Workout Plan is NOT “Too Easy”:scream workout confusion

You have a lot to think about:

  • How many Soldiers will I be training?
  • How many Stations do I set up?
  • What exercises do I pick?
  • How many exercises can I lead in 60 min of PT?
  • Am I targeting the correct muscles for the ACFT Event I want to train for?
  • Do I have enough equipment?
  • Is this workout going to be too easy?
  • Is this workout going to be too hard?
  • Will I lose moral?
  • Can I keep them Motivated?
  • How many Sets?
  • Reps?
  • Weight?
  • How long should the Rest Periods be?
  • What is a good schedule to promote muscle recovery?

I made this Page for NCOs or Soldiers putting together an ACFT workout Plan.

Knowing the pressure that comes when your Platoon Sergeant comes up to you the night before (sometimes the morning of) and says “you need to lead PT”. I have made this page for you! You can quickly go on your phone, come to this page, and have everything you need to create an ACFT workout for any day of the week.

All workouts on the ACFT Army Workout Plan have been TESTED at Home, In the Field or at PT.

I have made a system that incorporates SCIENCE based on knowledge from ACSM (American College of Sports Medicine) and NASM (National Academy of Sports Medicine). Being soldier and having a bachelor’s of science in Exercise Sport Science (Ursinus College) I know what is needed for a quality workout in the time frame the Army allows us.

Here you will find proper knowledge on rest periods, targeted muscles, reps, and sets.

Again, I am a US Soldier just like you and I realize the difficulty that comes with leading a large number of soldiers and giving them a proper workout. Let’s face it, we have to warm up and we need to cool down. Getting a quality workout in those precious minutes is not easy. I have done all the science for you and I have tested the workouts. Just follow the plan minute by minute and you will give your squad/platoon an excellent workout that will prepare them for the ACFT.

The Army put out an ACFT Training Plan called the ACFT Training Guide you can get some good ACFT training tips in the link below :

When it comes to setting up a Monday – Friday, Minute by Minute Plan for your platoon or Squad. The ACFT Training guide does not have a solid solution for you. That is why I created this page.

Lane Set Up for Strength Workouts.


If you do not set up your lanes properly. Your ACFT workout plan will be a disaster.

Strength Workouts – i.e.

  1. Leg Tuck Workouts
  2. Hand Release Push Up Workouts
  3. DeadLift Workouts

You will follow these steps provided below:

  1. You need a stopwatch. So buy one or get your timer app out on your cell phone.
    1. You will call out “SWITCH” every 60 seconds.
      1. Soldier will be allotted 60 seconds to perform each exercise.
  2. Setting up your Lanes:
    1. Maximum of 4 Soldiers per lane
    2. Minimum of 2 Soldiers per lane
    3. Follow – On, Off, On, Off Principle:

on off on off principle new

1st Station is for the Soldier who will be performing the Strength Exercises for that specific event. (The example above is for a Leg Tuck workout.) This soldier will perform Chin-Ups for 60 seconds. Once he/she is finished they will go to the back of the line (station 4) and rest, motivate and count reps for the soldier in the 3rd station doing their core exercise.

2nd station is for the soldier who will assisted the Soldier on the pull up bar. They are there to motivate and to assist the (station 1) soldier to perform more reps. This is also a rest period for this soldier. After 60 seconds they will then move to the pull up bar.

3rd station is for the soldier performing the core exercise. After 60 seconds they will move to station 2 to rest & assist the soldier at station 1.

4th station is for the soldier who just finished on the pull up bar. It is their time to rest, count reps and motivate the soldier at station 3. Station 4 Soldier will move to the core exercise (station 3) after 60 seconds.


Why does my ACFT Army Workout Plan need to follow the On, Off, On, Off Principle? why?

  1. Proper Rest

    • We Must get 3 Minutes of rest to build strength. I put this #1 for a reason. According to the National Academy of Sports Medicine (NASM)
      • “Maximal strength adaptations are best achieved with relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness and intensity of the exercises.”
      •  “Power adaptations also require relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness.”
      • PLEASE go to the NASM website to read more on proper rest periods – NASM
  2. Active Rest

    • We all know what happens if Soldiers are standing around doing nothing for 3 minutes… Chaos!
    • Choose an exercise that will not affect our target muscles for that day.
      • Example – Target = Deadlift Strength. Do a shoulder or core exercise during strength SuperSets.
    • This will keep heart rate up
  3. Keep Soldiers Active and Engaged –

    • Soldiers on rest periods will be:
      1. Assisting,
      2. Counting Reps and,
      3. Motivating soldiers who are performing reps.


Want a Done-for-You ACFT Army Workout Plan?

I got your back!

Just follow the workouts below:

Below you will find a day to day schedule, minute by minute. Every Minute Counts. If you go into creating an ACFT Army workout plan without knowing what you will be doing every single minute, you will fail.

Monday – Friday Workouts – Minute by Minute

ACFT Workout Plan Schedule

Quick Links

Just click on the Day/Workout below to view it.

MONDAY – AGR Ability Group Run

ACFT Workout Plan - Monday Training

In my opinion, AGRs are the best way to check yourself weekly. You will generally run with the same group of Soldiers. This will allow you to see if you are getting better, worse or staying the same. Every-time I want to shed some time off my 2 mile run. I start running with the A group.

  • Does it suck? Yes.
  • Do I feel like I can not breath and I want to die? Absolutely.
  • Do I fall out? Most of the time.
  • Does it shed time off of my 2 Mile Run Time?  Every time!

This is one workout we can NOT take out of our ACFT workout plan.

AGR - Ability Group Run Monday new

According to FM 7-22

AGR Run Workout Groups

AGR Run Workout Split Times



TUESDAY – Hand Release “T” Push Ups Workout #1  & Sprint Drag Carry Workout #1

ACFT Workout Plan - Tuesday Training New

This is definitely one of my favorite ACFT Events. Why? Like I said a million times before. In past APFT tests I was shocked to see what was considered a push up. Such poor quality push up reps were counted on an official PT test. I can not tell you how many times I have been at an APFT and saw Soldiers doing 1/2 reps sometimes even 1/4 reps (just breaking their elbows) and the NCO in the grading lane would count it as a full repetition on the grading sheet.

There is no way to cheat now

  • Your chest MUST hit the ground.
  • Arms must fully extend at the bottom of the rep making a “T”.

Those of you who have been doing half as* push ups. Your time is up and it is time to start training your upper body push muscles.  Don’t sweat it though. With proper training hitting the minimum requirements will be easy. For those who want to max out. This event is a serious tax on your shoulders and triceps. Follow the workouts below because I have taken all of this into consideration while creating these workouts.


Hand Release t-Push Up Workout #1

The Sprint Drag Carry Event

The SDC Event on the ACFT is something us Soldiers have never seen before on a PT test. This event will tax the hell out of your Cardiovascular and

Sprint Drag Carry Workout #1 new pic Glycolytic Systems like no other. Also remember, if we are not trained properly in this event. We will burnout prior to the 2 Mile Run Event. We must concentrate on sprints and the Glycolytic systems in our body. Below is a PERFECT workout plan for the Sprint Drag Carry Event. Enjoy!

Sprint Drag Carry Workout #1 new

WEDNESDAY – Deadlift Workout #1 & Standing Power Throw Workout #1

ACFT Workout Plan - Wednesday Training

The Deadlift Event.

Probably my favorite event in the ACFT. Why? Well, if you are a guy like me and you enjoy working out. This is a time for us gym rats to shine. The old PT Test was all about Soldiers who can run well.

Here is a great workout for the the Deadlift Muscles and the Core muscles. These workouts were made for you to do individually or at PT with your platoon/squad.

Dead Lift Workout #1 New 1&2

What about the push ups and sit up you ask? Let’s get serious! It makes me want to throw up when I see the push ups that get counted as reps on PT tests. I have seen 1/4 reps get counted before.

Army SPT workout Plan ACFT

Especially higher ranking individuals. Some E5 isn’t going to tell his 1SG or Commander they didn’t do a push up correctly. Just not going to happen. So half push ups are counted all the time.

As for sit-ups, all you need to do is flop on the ground correctly and use your hip flexors. No matter what you want to say, the old APFT came down to how well you could run the 2 Mile.

With the NEW ACFT it is time to start getting serious. It is time to start training like a SOLDIER-ATHLETE


Standing Power Throw Workout #1

Standing Power Throw Workout Plan ACFT army Plan

THURSDAY – Combat Sprints #1 & Core #2

ACFT Workout Plan - Thursday Training

Combat Sprints #1 new 4

ACFT Events You Tube PickettYouTube Channel –

Combat Sprints Workout #1

Generally on Thursday us Soldiers are all doing “Combat” workouts. Get in your OCPs and do either a Ruck March… a Ruck March or… A Ruck March.  Not only are Ruck March super boring but in my opinion will not help us out much on the ACFT.

Are Ruck Marches important?

Sure they are. I just feel like Rucks are something we should do once a month. I feel like we need to incorporate more sprints when it comes to creating an Army Combat Fitness Workout Plan.  Training our cardiovascular system for sprints will allow us to get ready for the Sprint Drag Carry Event on the ACFT.

YouTube Channel:

YouTube Video Link:

acft core workout plan #2

FRIDAY – Leg Tuck Workout #1 & Core Workout #1

ACFT Workout Plan - Friday Training

The Leg Tuck is the #1 failed ACFT event right now.

I believe this is due to the fact that the “old” Army never got on the pull up bars during PT. Well, at least in my unit we did not.

After Basic Training, it was like those pull up bars didn’t exist anymore. With the new ACFT & the Leg Tuck event, I feel like it is time to brush the dust off those pull up bars and start working on the muscle groups needed for more leg tucks. Below you will see the muscle groups we need to hit.

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Muscles of the Leg Tuck

  1. Latissimus Dorsi
  2. Core (front) & Hip Flexors
  3. Fore-Arms
  4. Biceps

Leg Tuck Workout #1

Core workout #1 ss3

—-Weekend / Off-Duty Personal Workouts —-

SATURDAY – Weaknesses & Run

Do a workout on your Biggest Weakness (Worst ACFT Event)


SUNDAY – Light Jog / Stretch / Recovery

HIGHLY RECOMMEND taking a break and doing something very Light & Stretching