Army Workout

ACFT Army Workouts

Done for You PT Plans – Minute by Minute Plans

Muscle Strength & Endurance, Running, Core and HIIT Workouts

Basic Training Workouts

60 Day Progressive Program for Beginners

Shred Body Fat & Get in Bootcamp Shape!

Army PT Music

Listen to These Every Day & Never Miss Another Workout

Stay Motivated!

Army Workout Selection Tips

When it comes to choosing the right Army workout. It is all about timing and your goals. Choosing the right plan is so crucial for reaching your personal goals. Here are the top tips for selecting the right Army workout plan.

  1. Choose an Army workout that is designed for your experience level. If you are just starting out, do NOT perform advanced Army workouts. You will get much faster results by starting at the BEGINNER workout Level.
  2. Be clear about your fitness goals. Think about your main goal before choosing your army workout plan. Do you want to lose weight? Do you want to lower your 2-mile time? Do you want to lift more on the Deadlift? I highly recommend you target your WORST ACFT event and attack! Pick an Army workout that will help you excel in your worst event.
  3. Always remember you will have PT every day. Your Army workouts need to be quick and effective. We are not trying to have a second job. Any Army workout that is over an hour is generally too much. A key tip is QUICK & EFFECTIVE!
  4. Finish the Army workout plan. Most workouts have a game plan for 8+ weeks. Please attempt a workout plan for 1 – 2 weeks and expect amazing results. You need to stay motivated and persistent. If you want results you need to FINISH the plan.

More Tips

  1. Know that FAT LOSS will aid in all aspects of military fitness. Extra weight is just that… EXTRA WEIGHT! We want to choose an Army workout that will get our body as lean as possible without losing muscle strength & muscle endurance.
  2. Be PATIENT. Please realize that all Army workouts will take time and effort. You need to realize consistency mixed with an educated plan will give you anything you want in life. Stick to the game plan, be disciplined, and never give up!
  3. Get a workout partner. If you are not a “Lone Wolf” you may need someone who will hold you accountable. As military members, we all know great things can only be accomplished together. Call up your Army workout battle buddy and get started.
  4. NEVER FORGET… Nutrition is ALWAYS more important than your workout routine! You can choose the best Army workout in the world. It will not matter. Feed your body like Sh*t. You will look and perform like Sh*t… End of story.

Science Behind Army Workouts

Army Workouts Science

What an amazing time to be in the Army. We are in the middle of changing the APFT to the ACFT. As we all know the APFT was the test of record for like… ever. No really though, it has been the test of record since the 1980’s.

Mandatory, Army-wide fitness testing began in 1963.

The current APFT was developed and refined in 1980-82.


As we know, the ACFT is not the same as the APFT. Training like an Athlete is a must now. Focusing on every muscle group and muscle fibers in the human body. We need to break down our workouts into 4 categories:

  1. Muscular Strength & Endurance
  2. Running
  3. HIIT
  4. Core

If we can get the proper training plan (weekly PT schedule) mixed with the right workout plans (daily exercises) we will excel on the ACFT. Continue reading and we will go over every aspect of creating the right workout plan!

The ACFT has Changed the Game

Based on our analysis, the ACFT events most strongly correlate with combat readiness. The APFT is assessed to have 40 percent predictive power for combat performance; the ACFT is assessed to have 80 percent predictive power.


Army Workouts - APFT vs ACFT

The character of war is changing as are the physical demands of combat. The APFT primarily provides an assessment of muscular and aerobic endurance. The Army has determined that for Soldiers to be ready for the rigors of operations in a complex environment, they must possess significant physical capacity in the following components of fitness: muscular strength, muscular endurance, power, speed, agility, cardio endurance, balance, flexibility, coordination and reaction time.

What does this mean?

As stated above the ACFT will now focus on these 10 key physical attributes:

  1. Muscular Strength,
  2. Muscular Endurance,
  3. Power,
  4. Speed,
  5. Agility,
  6. Cardio Endurance,
  7. Balance,
  8. Flexibility,
  9. Coordination and
  10. Reaction Time
Army Workouts Back In the Day
Out with the OLD… In with the NEW ACFT Events

ACFT Training = New Army Workout Plans

I think we can all come to an agreement that the ACFT will be a better physical assessment of a Soldier.

Subjects that we can put up for debate would be:

  • Difficulty in Administering the ACFT.
  • ACFT Minimum & Maximum Standards.

Nevertheless, we will continue to learn more on how to train and workout for this new PT test that the Army is strongly pursuing.

Learn About Your Body

Army Workouts Muscle Fibers

Type 1 Muscle Fibers 

Type I, slow twitch, or “red” muscle, is dense with capillaries and is rich in mitochondria and myoglobin, giving the muscle tissue its characteristic red color. It can carry more oxygen and sustain aerobic activity using fats or carbohydrates as fuel.[8] Slow-twitch fibers contract for long periods of time but with little force.

Type 2a Muscle Fibers 

Type II, fast twitch muscle, has three major subtypes (IIa, IIx, and IIb) that vary in both contractile speed[9] and force generated.[8] Fast twitch fibers contract quickly and powerfully but fatigue very rapidly, sustaining only short, anaerobic bursts of activity before muscle contraction becomes painful. They contribute most to muscle strength and have greater potential for increase in mass.

Type 2b Muscle Fibers 

Army Workouts Nerd

Type IIb is anaerobic, glycolytic, “white” muscle that is least dense in mitochondria and myoglobin… this is the major fast muscle type.

Let’s make it less NERDY

To make all this science a little easier to remember we can place these muscle fibers in 3 categories.

The Army Workout Categories

  1. Cardio & Running
  2. Strength & Endurance
  3. Power & Sprint
ACFT Training Muscle Fibers for Workouts

The New PT Test (ACFT) will be hitting all of these muscle fibers and we need to know how to train them properly so all Soldiers can excel on test day.

Cater Your Army Workouts to These Muscle Groups

Army Workouts Muscle Groups
Major MusclesSupport Muscles
MDL Low Back
Gluteal Muscle Group
Latissimus Dorsi
Hip Flexor Muscle Groups
Upper Body
Core (Low Back)
Core (front)
Rhomboids & Traps
Legs for Stability
Latissimus Dorsi
Low Back
Latissimus Dorsi
Hip Flexors
Gluteal Muscle Group
Hip Flexor Muscle Groups

Cheat Sheet for Army Workouts

Strength Workouts

  1. Dead-Lift Training = Leg Day (+ Low Back)
  2. HRP Training = Chest Day (+ Shoulders)
  3. LTK Training = Back Day

Run Workouts (2MR Training)

  1. Sprints Workouts
  2. AGRs
  3. Hill Sprints
  4. Long Run Days

HIIT / Circuit Training

  1. SPT Workout
  2. SDC Workout
  3. Core Workout

Core Workouts

  1. Core Workouts for Muscle Strength & Endurance
  2. Core Workouts for Stability & Endurance

This will simplify things and keep us from going crazy when we make our ACFT Training Plan.

Make Army Workout Training Split 

Ok so NOW we know:

  • You have 6 Events to train for.
  • 3 Muscles Fibers Types in the human body that must be trained.
  • What muscles need to be trained, for each event.
  • We have NEW simplified Workout Categories and can now put workouts into a Training Split.

What is a Training Split?

Split system training is a program of weight training that divides training sessions by body regions—usually upper- and lower-body training.

Why do we need a training split?

Training splits are necessary for any workout program so we can avoid over-training muscles and have a systematic approach to training properly for the ACFT. An ACFT workout split will also allow platoons the ability to organize times to utilized workout equipment within the company.

FAQ Army Workout

How long do you workout in the Army in the morning?

One Hour (60 minutes) – Typical Units
One and a Half Hours (90 minutes) – High Speed Units

How many hours a day do you workout in the Army?

1 – 1.5 Hours (60 – 90 minutes)

Do Soldiers workout everyday?

No. Soldiers in the Army are required to workout Monday through Friday in the morning. This is called “PT” or Physical Training.