ACFT Workout Plan

Creating an ACFT Workout Plan can be extremely challenging or… You can just steal all my workouts. That is why I made this page. So don’t feel guilty. Go ahead and enjoy.

Table of Contents

  1. ACFT Workout Plan PDF – FREE 29 Page eBook
  2. Army PT Plan (60 Min Sessions)
  3. ACFT Workout Plan (15-20 Min Sessions)
  4. ACFT Training Plan (Monthly Planning)
  5. Army PT Plan Template (Workouts, PT Plans & Schedules)
  6. Old School ACFT 1.0 Workouts (Oldies but Goodies)

ACFT WORKOUT PLAN - 3.0
ACFT WORKOUT PLAN – 3.0

ACFT Workout Plan Options

Click on the image below that meets your specific needs:

ACFT WorkoutsPT PlansTemplates
Army PT Plan
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ACFT Workout Plan PDF

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Army PT Schedule
Army PT Schedule

29 pages of Awesome-ness!

Robert Gibson
  • Author: Robert Gibson
  • B.S. Exercise Sport Science
  • US Soldier – Active Duty

Army Workout Plan Battle Rhythm

Army PT Schedule
Army PT Schedule

Monday – AGR Run Day 

PT:AGR#001 – Army PT Plan

ExerciseDistanceResistanceTime
Run/Jog2.5 Miles65-70% Max Run16-22min
SDC & 2MR – WO:001 – Army PT Plan

Tuesday – Muscle Failure Day 

PT:MDL & SPT #001 Army PT Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Deadlift45s6-10Heavy4-5x
Rest45s4-5x
Shoulder Front Raise45s12-16Med to Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min
ACFT WO: D&S:S2
ExerciseInterval TimeRepetitionsResistanceRounds
KB Dead Up Right Row60s16-20Med to Light4x
Rest60s4x
Kettlebell Swings60s16-20Light4x
Rest60s4x
Total Time4 Minutes16 Min
ACFT WO: D&S:E1

Wednesday – Muscle Failure Day 

PT:HRP & PLK#001 – PT Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Weighted Hand Release Push Ups45s6-10Heavy4-5x
Rest45s4-5x
Pull Up45s6-10Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min
ACFT WO: HRP:S1
ExerciseRepsSets
Real V- Up102
American Twists162
Bicycle Kicks202
Flutter Kicks202
Plank90 sec2
Rest120 seconds
ACFT WO: TC:E

Thursday – Combat Conditioning Day 

PT:SDC & CC#001 – PT Plan

ABCDEF
SprintLungeSide ShuffleSquatSprintREST
Round 150 Yards1050 yards1050 Yards3 Min
Round 250 Yards1050 yards1050 Yards3 Min
Round 350 Yards1050 yards1050 Yards3 Min
ACFT WO: BF:E
ExerciseDistanceResistanceTime
Run1 Mile65-70%8-12 min
ACFT WO: SDR: 1


Friday – Run Day  

PT:LDR#001 – PT Plan

ExerciseDistanceResistanceTime
Run/Jog2.5 Miles65-70%20-30min

ACFT Workout Plan

ACFT Workout Plans (15-20min)

This page will teach you everything you need to know if you want to learn how to create your ACFT Workout Plan. There are links and free downloads that will help with any questions you may have.

Creating an ACFT Workout Plan is a 3 Step process

  1. Purpose
  2. Preparation
  3. Execute

For your PT plan to be successful, you MUST know the 3 keys to a ACFT Workout Plan:

  1. Purpose:
    1. Muscle Failure or Run Day (Cardio/Conditioning)?
      • What area of the body are you targeting?
      • What ACFT event are you training for?
  2. Preparation:
    • What equipment do you have?
    • What exercises will you perform?
      • (Including sets, reps, and rest periods)
  3. Execution:
    • What style of training will you use?
    • How will you set up and execute the workout?

Creating an ACFT Workout Plan can be challenging for some. If you are not interested in learning how to create an ACFT Workout Plan, I have added some of my favorite workout plans below. I have not only created these workout plans but also tested them out at work and used them as an Army PT Plan. Enjoy!

The 6 Categories for an ACFT Workout Plans

  1. SDC & 2MR ACFT Workout Plans
  2. MDL & SPT Muscle Failure ACFT Workout Plans
  3. HRP Muscle Failure ACFT Workout Plans
  4. PLK Muscle Failure ACFT Workout Plans
  5. SDC & Combat Conditioning ACFT Workout Plans
  6. Long Distance Runs ACFT Workout Plans

ACFT SDC & 2MR ACFT Workout Plans

ACFT SDC & 2MR: 001

ExerciseDistance / RepsResistance
Run1/4 (.25) Mile65-70%
Burpee10Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Burpee8Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Burpee6Bodyweight
Walk30sec
Run1/4 (.25) Mile65-70%
Burpee4Bodyweight
Walk30sec
Run1/4 (.25) Mile70-80%
Burpee2Bodyweight
Walk30sec
Run1/4 (.25) Mile80-100%
Burpee0Bodyweight
Walk30sec
Total Time18-20 min
ACFT WO: SDC & 2MR: 001

MDL & SPT Muscle Failure ACFT Workout Plans

Deadlift & Standing Power Throw S1 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Deadlift45s6-10Heavy4-5x
Rest45s4-5x
KB Shoulder Press45s12-16Med to Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min
ACFT Workout Plan – Deadlift & Standing Power Throw S1

Deadlift & Standing Power Throw S2 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Deadlift45s6-10Heavy4-5x
Rest45s4-5x
Shoulder Front Raise45s12-16Med to Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw S3 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Deadlift45s6-10Heavy4-5x
Rest45s4-5x
KB Lateral Raises45s12-16Med to Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw S4- ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Lunge45s6-10Heavy4-5x
Rest45s4-5x
Kettlebell Shoulder Press45s12-16Med to Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw S5 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Lunge45s6-10Heavy4-5x
Rest45s4-5x
Kettlebell Front Raises45s12-16Med to Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw S6 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Lunge45s12-16Heavy4-5x
Rest45s4-5x
Lateral Shoulder Raises45s12-16Med to Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw H1 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Deadlift45s6-10Med to Heavy4-5x
Rest45s4-5x
Kettlebell Swings45s12Med to Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw H2 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Front Squat45s12Heavy4-5x
Rest45s4-5x
Kettlebell Swings45s12Med-Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw H3 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Lunge45s12Heavy4-5x
Rest45s4-5x
Kettlebell Swings45s12Med-Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw H4 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Kettlebell Lunge45s12Heavy4-5x
Rest45s4-5x
Kettlebell Swings45s12Med-Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw H5 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Romanian Deadlift45s12Heavy4-5x
Rest45s4-5x
KB Swing45s12Med-Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw E1 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Kettlebell Up Right Row45s16-20Med to Light4-5x
Rest45s4-5x
Kettlebell Swings45s16-20Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw E2 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Dead Clean Press45s16-20Med to Light4-5x
Rest45s4-5x
Shoulder Front Raise45s16-20Med to Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw E3 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Kettlebell Up Right Row45s16-20Med to Light4-5x
Rest45s4-5x
Kettlebell Swings45s16-20Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw E4 – ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Up Right Row45s16-20Med to Light4-5x
Rest45s4-5x
Kettlebell Swings45s16-20Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Deadlift & Standing Power Throw E5 – ACFT Workout Plan

Barbell Hang Clean45s16-20Med to Light4-5x
Rest45s4-5x
Kettlebell Swings45s16-20Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

HRP & PLK Muscle Failure ACFT Workout Plans

Hand Release Push Up S1 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Weighted Hand Release Push Ups45s6-10Heavy4-5x
Rest45s4-5x
Pull Ups45s6-10Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up S2 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Plyo Push Up45s6-10Heavy4-5x
Rest45s4-5x
Chin Up45s6-10Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up S3 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Band Resistence Push Ups45s6-10Heavy4-5x
Rest45s4-5x
Pull Ups45s6-10Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up S4 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Weighted Diamond Push Ups45s6-10Heavy4-5x
Rest45s4-5x
Bent Over Rows45s12-16Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up H1 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Weighted Hand Release Push Up45s12Med-Light4-5x
Rest45s4-5x
Bent Over Rows45s12Med-Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up H2 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Side to Side Plyo Push Up45s12Med-Light4-5x
Rest45s4-5x
Over Head Tri Extensions45s12Med-Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up H3 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Med Ball Push Ups45s12Med-Light4-5x
Rest45s4-5x
Tri Ext Push Downs w/ Band45s12Med-Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up H4 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Bent Over Rows45s12Med-Light4-5x
Rest45s4-5x
Biceps Curls45s12Med-Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up E1 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Knee Push Up (close grip)45s16+Light4-5x
Rest45s4-5x
Tri Push Downs w/ Band45s16+Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up E2 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Incline Push Up45s16+Light4-5x
Rest45s4-5x
Over Head Tri Extensions KB45s16+Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up E3 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Knee Push Ups45s16+Light4-5x
Rest45s4-5x
Tri Over Head Ext w/ Band45s16+Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

Hand Release Push Up E4 ACFT Workout Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Band Asst Push Ups45s16+Light4-5x
Rest45s4-5x
Over Head Tri Extensions KB45s16+Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min

SDC & Combat Conditioning ACFT Workout Plans

When it comes to making a sprint drag carry or Combat Conditioning workout, we want to make sure we are concentrating on the following:

  • Muscular endurance
  • Muscular strength
  • Anaerobic power
  • Anaerobic endurance

Here are the BEST ACFT workout plans for the SDC & Combat Conditioning.

Beat Feet (experienced) Sprint Drag Carry ACFT Workout Plan

ABCDEF
SprintUp DownsSide ShuffleSquatSprintREST
Round 150 Yards1050 yards1050 Yards3 Min
Round 250 Yards1050 yards1050 Yards3 Min
Round 350 Yards1050 yards1050 Yards3 Min
ACFT Workout Plan PDF Beat Feet (Advanced) Sprint Drag Carry

Beat Feet (Advanced) Sprint Drag Carry ACFT Workout Plan

ABCDEF
SprintBurpeeSide ShuffleSquat JumpsSprintREST
Round 150 Yards1050 yards1050 Yards2 Min
Round 250 Yards1050 yards1050 Yards2 Min
Round 350 Yards1050 yards1050 Yards2 Min
ACFT Workout Plan PDF Beat Feet (Advanced) Sprint Drag Carry

Beat Feet (Expert) Sprint Drag Carry ACFT Workout Plan

ABCDEF
SprintBurpeeSide ShuffleLunge JumpSprintREST
Round 150 Yards1050 yards1050 Yards90 sec
Round 250 Yards1050 yards1050 Yards90 sec
Round 350 Yards1050 yards1050 Yards90 sec
Round 450 Yards1050 yards1050 Yards90 sec
ACFT Workout Plan PDF Beat Feet (Expert) Sprint Drag Carry

50 Cal Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

ABCDE
Dead Clean PressSwingsBurpeeJumping JacksREST
Round 110 x 30lbs10 x 30lbsx10502 Min
Round 210 x 30lbs10 x 30lbsx10502 Min
Round 310 x 30lbs10 x 30lbsx10502 Min
50 Cal Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

50 Cal Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

ABCDE
Dead Clean PressSwingsBurpeeSprint 50 YardsREST
Round 110 x 40lbs10 x 40lbsx105090 sec
Round 210 x 40lbs10 x 40lbsx105090 sec
Round 310 x 40lbs10 x 40lbsx105090 sec
50 Cal Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

50 Cal Challenge (Expert) Sprint Drag Carry ACFT Workout Plan

ABCDE
Dead Clean PressSwingsBurpeeSprint 50 YardsREST
Round 110 x 40+ lbs10 x 40+ lbsx1050 YardsLittle As Possible
Round 210 x 40+ lbs10 x 40+ lbsx1050 YardsLittle As Possible
Round 310 x 40+ lbs10 x 40+ lbsx1050 YardsLittle As Possible
Round 410 x 40+ lbs10 x 40+ lbsx1050 YardsLittle As Possible
ACFT Sprint Drag Carry Workout Plan 50 Cal Challenge (Expert)

Final Countdown (Experienced) Sprint Drag Carry ACFT Workout Plan

ABCDE
Split JumpsBurpeesWeighted T-Push UpsWeighted SquatREST
Round 1501010 x 10lbs10 x 10lbsLittle As PossibleLittle As Possible
Round 24599 x 10lbs9 x 10lbsLittle As Possible
Round 34088 x 10lbs8 x 10lbsLittle As Possible
Round 43577 x 10lbs7 x 10lbsLittle As Possible
Round 53066 x 10lbs6 x 10lbsLittle As Possible
Round 62555 x 10lbs5 x 10lbsLittle As Possible
Round 72044 x 10lbs4 x 10lbsLittle As Possible
Round 81533 x 10lbs3 x 10lbsLittle As Possible
Round 91022 x 10lbs2 x 10lbsLittle As Possible
Round 10511 x 10lbs1 x 10lbsLittle As Possible
Final Countdown (Experienced) Sprint Drag Carry ACFT Workout Plan

Final Countdown (Advanced) Sprint Drag Carry ACFT Workout Plan

ABCDE
Mountain ClimbersBurpeesWeighted T-Push UpsWeighted SquatREST
Round 1501010 x 25lbs10 x 25lbsLittle As Possible
Round 24599 x 25lbs9 x 25lbsLittle As Possible
Round 34088 x 25lbs8 x 25lbsLittle As Possible
Round 43577 x 25lbs7 x 25lbsLittle As Possible
Round 53066 x 25lbs6 x 25lbsLittle As Possible
Round 62555 x 25lbs5 x 25lbsLittle As Possible
Round 72044 x 25lbs4 x 25lbsLittle As Possible
Round 81533 x 25lbs3 x 25lbsLittle As Possible
Round 91022 x 25lbs2 x 25lbsLittle As Possible
Round 10511 x 25lbs1 x 25lbsLittle As Possible
Final Countdown (Advanced) Sprint Drag Carry ACFT Workout Plan

Final Countdown (Expert) Sprint Drag Carry ACFT Workout Plan

ABCDE
Mountain ClimbersBurpeesWeighted T-Push UpsWeighted SquatREST
Round 1501010 x 35+ lbs10 x 35+ lbsLittle As Possible
Round 24599 x 35+ lbs9 x 35+ lbsLittle As Possible
Round 34088 x 35+ lbs8 x 35+ lbsLittle As Possible
Round 43577 x 35+ lbs7 x 35+ lbsLittle As Possible
Round 53066 x 35+ lbs6 x 35+ lbsLittle As Possible
Round 62555 x 35+ lbs5 x 35+ lbsLittle As Possible
Round 72044 x 35+ lbs4 x 35+ lbsLittle As Possible
Round 81533 x 35+ lbs3 x 35+ lbsLittle As Possible
Round 91022 x 35+ lbs2 x 35+ lbsLittle As Possible
Round 10511 x 35+ lbs1 x 35+ lbsLittle As Possible
Final Countdown (Expert) Sprint Drag Carry ACFT Workout Plan

50/50 Arnold NaPalmer (Experienced) Sprint Drag Carry ACFT Workout Plan

ABCD
Dead Clean Press (KB)RestMountain ClimbersREST
Round 125lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 225lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 325lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 425lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 525lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 625lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 725lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 825lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 925lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 1025lbs x 30 sec30 sec25lbs x 30 sec30 sec
50/50 Arnold NaPalmer (Experienced) Sprint Drag Carry ACFT Workout Plan

50/50 Arnold NaPalmer (Advanced) Sprint Drag Carry ACFT Workout Plan

ABCD
Dead Clean Press (KB)RestUp DownsREST
Round 125lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 225lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 325lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 425lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 525lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 625lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 725lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 825lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 925lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 1025lbs x 30 sec30 sec25lbs x 30 sec30 sec
50/50 Arnold NaPalmer (Advanced) Sprint Drag Carry ACFT Workout Plan

50/50 Arnold NaPalmer (Expert) Sprint Drag Carry ACFT Workout Plan

ABCD
Dead Clean Press (KB)RestBurpeesREST
Round 125lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 225lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 325lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 425lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 525lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 625lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 725lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 825lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 925lbs x 30 sec30 sec25lbs x 30 sec30 sec
Round 1025lbs x 30 sec30 sec25lbs x 30 sec30 sec
50/50 Arnold NaPalmer (Expert) Sprint Drag Carry ACFT Workout Plan

9 Mil Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

ABCD
Up DownsSquatsPush up Hand ReleaseJumping Jacks
Round 160 sec60 sec60 sec60 sec
Round 245 sec45 sec45 sec45 sec
Round 330 sec30 sec30 sec30 sec
9 Mil Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

9 Mil Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

ABCD
BurpeesLungesPlyo Push Ups then HRP Push UpHigh Knees
Round 160 sec60 sec60 sec60 sec
Round 245 sec45 sec45 sec45 sec
Round 330 sec30 sec30 sec30 sec
9 Mil Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

9 Mil Challenge (Expert) Sprint Drag Carry ACFT Workout Plan

ABCD
BurpeesLungesPush up Hand ReleaseMountain Climbers
Round 160 sec60 sec60 sec60 sec
Round 245 sec45 sec45 sec45 sec
Round 330 sec30 sec30 sec30 sec
9 Mil Challenge (Expert) Sprint Drag Carry ACFT Workout Plan

30-30 Mossberg Bodyweight Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

ABCD
Up DownsToe TapsButt KickersJumping Jacks
Round 130 sec30 sec30 sec30 sec
Round 230 sec30 sec30 sec30 sec
Round 330 sec30 sec30 sec30 sec
Round 430 sec30 sec30 sec30 sec
Round 530 sec30 sec30 sec30 sec
30-30 Mossberg Bodyweight Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan

30-30 Mossberg Bodyweight Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

ABCD
BurpeesHigh KneesButt KickersJumping Jacks
Round 130 sec30 sec30 sec30 sec
Round 230 sec30 sec30 sec30 sec
Round 330 sec30 sec30 sec30 sec
Round 430 sec30 sec30 sec30 sec
Round 530 sec30 sec30 sec30 sec
30-30 Mossberg Bodyweight Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan

30-30 Mossberg Bodyweight Challenge (Expert) Sprint Drag Carry ACFT Workout Plan

ABCD
Up DownsToe TapsButt KickersJumping Jacks
Round 130 sec30 sec30 sec30 sec
Round 230 sec30 sec30 sec30 sec
Round 330 sec30 sec30 sec30 sec
Round 430 sec30 sec30 sec30 sec
Round 530 sec30 sec30 sec30 sec
30-30 Mossberg Bodyweight Challenge (Expert) Sprint Drag Carry ACFT Workout Plan

Ol’ Classic 60-120s 30-60s (Experienced) Sprint Drag Carry ACFT Workout Plan

AB
SprintWalk
Round 160 sec120 sec
Round 260 sec120 sec
Round 360 sec120 sec
Round 460 sec120 sec
Round 560 sec120 sec
Round 660 sec120 sec
Round 760 sec120 sec
Round 830 Sec60 sec
Round 930 Sec60 sec
Round 1030 Sec60 sec
Round 1130 Sec60 sec
Round 1230 Sec60 sec
Round 1330 Sec60 sec
Round 1430 Sec60 sec
Ol’ Classic 60-120s 30-60s (Experienced) Sprint Drag Carry ACFT Workout Plan

Ol’ Classic 60-120s 30-60s (Advanced) Sprint Drag Carry ACFT Workout Plan

AB
SprintWalk
Round 160 sec120 sec
Round 260 sec120 sec
Round 360 sec120 sec
Round 460 sec120 sec
Round 560 sec120 sec
Round 660 sec120 sec
Round 760 sec120 sec
Round 860 sec120 sec
Round 930 Sec60 sec
Round 1030 Sec60 sec
Round 1130 Sec60 sec
Round 1230 Sec60 sec
Round 1330 Sec60 sec
Round 1430 Sec60 sec
Round 1530 Sec60 sec
Round 1630 Sec60 sec
Ol’ Classic 60-120s 30-60s (Advanced) Sprint Drag Carry ACFT Workout Plan

Ol’ Classic 60-120s 30-60s (Expert) Sprint Drag Carry ACFT Workout Plan

AB
SprintWalk
Round 160 sec120 sec
Round 260 sec120 sec
Round 360 sec120 sec
Round 460 sec120 sec
Round 560 sec120 sec
Round 660 sec120 sec
Round 760 sec120 sec
Round 860 sec120 sec
Round 960 sec120 sec
Round 1030 Sec60 sec
Round 1130 Sec60 sec
Round 1230 Sec60 sec
Round 1330 Sec60 sec
Round 1430 Sec60 sec
Round 1530 Sec60 sec
Round 1630 Sec60 sec
Round 1730 Sec60 sec
Round 1830 Sec60 sec
Ol’ Classic 60-120s 30-60s (Expert) Sprint Drag Carry ACFT Workout Plan

2MR & CC 1 ACFT Workout Plan

ExerciseDistance / RepsResistance
Run1/4 (.25) Mile65-70%
Burpee10Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Burpee8Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Burpee6Bodyweight
Walk30sec
Run1/4 (.25) Mile65-70%
Burpee4Bodyweight
Walk30sec
Run1/4 (.25) Mile70-80%
Burpee2Bodyweight
Walk30sec
Run1/4 (.25) Mile80-100%
Burpee0Bodyweight
Walk30sec
Total Time18-20 min

2MR & CC 2 ACFT Workout Plan

ExerciseDistance / RepsResistance
Run1/4 (.25) Mile65-70%
Squat Jumps10Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Squat Jumps8Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Squat Jumps6Bodyweight
Walk30sec
Run1/4 (.25) Mile65-70%
Squat Jumps4Bodyweight
Walk30sec
Run1/4 (.25) Mile70-80%
Squat Jumps2Bodyweight
Walk30sec
Run1/4 (.25) Mile80-100%
Squat Jumps0Bodyweight
Walk30sec
Total Time18-20 min

2MR & CC 3 ACFT Workout Plan

ExerciseDistance / RepsResistance
Run1/4 (.25) Mile65-70%
Lunge Jumps10Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Lunge Jumps8Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Lunge Jumps6Bodyweight
Walk30sec
Run1/4 (.25) Mile65-70%
Lunge Jumps4Bodyweight
Walk30sec
Run1/4 (.25) Mile70-80%
Lunge Jumps2Bodyweight
Walk30sec
Run1/4 (.25) Mile80-100%
Lunge Jumps0Bodyweight
Walk30sec
Total Time18-20 min

2MR & CC 4 ACFT Workout Plan

ExerciseDistance / RepsResistance
Run1/4 (.25) Mile65-70%
Plyo Push Up10Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Plyo Push Up8Bodyweight
Walk30 Sec
Run1/4 (.25) Mile65-70%
Plyo Push Up6Bodyweight
Walk30sec
Run1/4 (.25) Mile65-70%
Plyo Push Up4Bodyweight
Walk30sec
Run1/4 (.25) Mile70-80%
Plyo Push Up2Bodyweight
Walk30sec
Run1/4 (.25) Mile80-100%
Plyo Push Up0Bodyweight
Walk30sec
Total Time18-20 min

Plank ACFT Workout Plan

To create an effective ACFT Workout Plan for the Plank Event, we must make sure we are hitting the following muscles:

  • Transverse Abdominus
  • Abdominal Muscles
  • Oblique Muscles
  • Low Back Muscles

Here are the BEST ACFT workout plans for the Plank Event.

Twisted Core (Experienced) Plank ACFT Workout Plan

ExerciseRepsSets
Real V- Up102
American Twists162
Bicycle Kicks202
Flutter Kicks202
Plank90 sec2
Rest120 seconds
Twisted Core (Experienced) Plank ACFT Workout Plan

Twisted Core (Advanced) Plank ACFT Workout Plan

ExerciseRepsSets
Weighted Real V- Up102
Weighted American Twists162
Bicycle Kicks302
Flutter Kicks302
Plank2 Min2
Rest120 seconds
Twisted Core (Advanced) Plank ACFT Workout Plan

Twisted Core (Expert) Plank ACFT Workout Plan

ExerciseRepsSets
Real V- Up102
American Twists162
Bicycle Kicks202
Flutter Kicks202
Plank90 sec2
Rest120 seconds
Twisted Core (Expert) Plank ACFT Workout Plan

Long Distance Run: ACFT Workout Plan

LDR: 1 ACFT Workout Plan

ExerciseDistanceResistanceTime
Run/Jog2 Miles65-70%16-22min

LDR: 2 ACFT Workout Plan

ExerciseDistanceResistanceTime
Run/Jog2.5 Miles65-70%20-30min

LDR: 3 ACFT Workout Plan

ExerciseDistanceResistanceTime
Run/Jog3 Miles65-70%24-36min

LDR: 4 ACFT Workout Plan

ExerciseDistanceResistanceTime
Run/Jog4 Miles65-70%32-48min

Army PT Plans

Army PT Plans – AGR (Ability Group Runs)

PT: AGR #001

ExerciseDistanceResistanceTime
Run/Jog2.5 Miles65-70% Max Run16-22min
SDC & 2MR – WO:001 – Army PT Plan

Army PT Plans – MDL & SPT (Max Deadlift & Standing Power Throw)

MDL & SPT – WO:001 PT Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Deadlift45s6-10Heavy4-5x
Rest45s4-5x
Shoulder Front Raise45s12-16Med to Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min
ACFT WO: D&S:S2
ExerciseInterval TimeRepetitionsResistanceRounds
KB Dead Up Right Row60s16-20Med to Light4x
Rest60s4x
Kettlebell Swings60s16-20Light4x
Rest60s4x
Total Time4 Minutes16 Min
ACFT WO: D&S:E1

Army PT Plans – HRP & PLK (Hand Release Push Up & Plank)

HRP & PLK WO:001 – PT Plan

ExerciseInterval TimeRepetitionsResistanceRounds
Weighted Hand Release Push Ups45s6-10Heavy4-5x
Rest45s4-5x
Pull Up45s6-10Heavy4-5x
Rest45s4-5x
Total Time3 Minutes12-15min
ACFT WO: HRP:S1
ExerciseRepsSets
Real V- Up102
American Twists162
Bicycle Kicks202
Flutter Kicks202
Plank90 sec2
Rest120 seconds
ACFT WO: TC:E

Army PT Plans SDC & CC (Sprint Drag Carry & Combat Conditioning)

SDC & CC: WO:001 Army PT Plan

ABCDEF
SprintLungeSide ShuffleSquatSprintREST
Round 150 Yards1050 yards1050 Yards3 Min
Round 250 Yards1050 yards1050 Yards3 Min
Round 350 Yards1050 yards1050 Yards3 Min
ACFT WO: BF:E
ExerciseDistanceResistanceTime
Run1 Mile65-70%8-12 min
ACFT WO: SDR: 1

SDC & CC: WO:003 Army PT Plan

Pyramid Challenge (Upper/Experienced)
AB
HR Push UpsSprint
Round 1625 yrd Up & Back
Round 21050 yrd Up & Back
Round 31275 yrd Up & Back
Round 416100 yrd Up & Back
Round 51275 yrd Up & Back
Round 61050 yrd Up & Back
Round 7625 yrd Up & Back
Competitive (Suicide Prevention) Sprints (Experienced)
AB
SprintSprint
Round 1100 Yards (Up & Back)50 Yards (Up & Back)
Round 250 Yards (Up & Back)25 Yards (Up & Back)

Army PT Plans – LDR (Long Distance Runs)

LDR WO:001 – PT Plan

ExerciseDistanceResistanceTime
Run/Jog2.5 Miles65-70%20-30min

ACFT Training Plan

ACFT ONLY – Training Plan (Balanced)

MondayTuesdayWednesdayThursdayFriday
Week 1SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 2SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTHRP & PLK
Week 3SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTSDC & 2MR
Week 4SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Balanced ACFT Training Plan

ACFT Training Plan Week by Week Focus

  • Week 1 – Max Dead Lift & Standing Power Throw
  • Week 2 – Hand Release Push Up & Plank
  • Week 3 – Sprint Drag Carry & Two Mile Run
  • Week 4 – Repeat Cycle Above

How to Create an ACFT Training Plan

Creating an ACFT training plan is a 4 step process. We will go over this process VERY BRIEFLY but if you are interested in learning more, just click on the buttons below to get the full scoop on things.

  1. Know your ACFT Exercises
  2. Create your ACFT Workout Plan
  3. Turn it into an ACFT PT Plan
  4. Schedule your ACFT Training Plan

STEP ONE – How to Create an ACFT Training Plan

Knowing your Top ACFT Exercises is key to creating any ACFT plan. Your ACFT Workout Plan will not be up to par if you do not know what exercises to choose. This makes your ACFT PT Plan suck and ultimately creates a terrible ACFT Training Plan for your entire platoon or company.

ACFT Exercises

For More Info on ACFT Exercises – Click Here ->


STEP TWO – How to Create an ACFT Training Plan

Equipment – ACFT workout plan
Objective – ACFT workout plan
Target Area – ACFT workout plan
Sets Reps Rest – ACFT workout plan
Style – ACFT workout plan
Execution – ACFT workout plan

Once you have all of this figured out, you can create the most effective workout possible. Wasting no time and giving everyone in your group the best opportunity to enhance their fitness levels with your Army PT Plan.

STEP THREE – How to Create an ACFT Training Plan

Creating an ACFT PT Plan is very simple. I call it the PT Plan sandwich. The tricky part is that you need to keep your workout under 60 minutes (some units do 90 minutes of PT). You simply pick 2-3 ACFT Workout Plans and Sandwich them between your Prep Drills (Warm Up) and Recovery Drills (cool-down & Stretch). Once you know your ACFT workout plan, all you need to do now is, figure out what equipment you will need and how you will set it up. Wahlah! You are finished! Let me explain what I mean so you can create the best ACFT PT Plan for your unit.

The options are endless, and you can get creative with PT plans at this level. For example, I made an MDL, SPT, SDC & 2MR workout for our BC and CSM in one PT session. It was a really good workout, and everyone thought it was perfectly challenging. I will share the details below.

ACFT PT Plan
ACFT PT Plan Example – MDL, SPT, SDC & 2MR

If we wanted to enhance our platoon’s MDL & SDC scores. We would simply pick one Max Dead Lift ACFT workout plan and one Sprint Drag Carry ACFT workout plan and sandwich them between our prep drill and recovery drill.

ExerciseInterval TimeRepetitionsResistanceRounds
Barbell Deadlift45s12Med to Heavy4-5x
Rest45s4-5x
Kettlebell Swings45s12Med to Light4-5x
Rest45s4-5x
Total Time3 Minutes12-15min
MDL ACFT Workout Plan
ABCDEF
SprintUp DownsSide ShuffleSquatSprintREST
Round 150 Yards1050 yards1050 Yards3 Min
Round 250 Yards1050 yards1050 Yards3 Min
Round 350 Yards1050 yards1050 Yards3 Min
SDC ACFT Workout Plan

It would then look like something like this:

ACFT PT Plan Sandwich – MDL & SDC

Then we would contemplate the equipment needed and set-up.

Put it all Together, and BAM! You have the best ACFT PT Plan!


STEP FOUR – How to Create an ACFT Training Plan

When making an ACFT Training Plan, the options are endless. Awesome for someone like me who has a degree in Exercise Sport Science. Not so cool for people who do not. This can get confusing, but I will simplify this for you as much as possible. Then you will be able to create your very own ACFT training plans.

Ask yourself and look at your soldiers. WHAT EVENTS ARE YOU BAD AT?

You can break down your workouts into three categories, and you will want to go “heavy” on the events your unit is lacking in.

  1. Max Deadlift & Standing Power Throw
  2. Hand Release Push Up & Plank
  3. Sprint Drag Carry & 2-Mile Run

This is how you pick the proper schedule / ACFT Training Plan for your unit.

MDL & SPT Heavy ACFT Training Plan

MondayTuesdayWednesdayThursdayFriday
SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
MDL & SPT Heavy ACFT Training Plan

HRP & PLK Heavy ACFT Training Plan

MondayTuesdayWednesdayThursdayFriday
SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTHRP & PLK
HRP & PLK Heavy ACFT Training Plan

SDC & 2MR Heavy ACFT Training Plan

MondayTuesdayWednesdayThursdayFriday
SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTSDC & 2MR
SDC & 2MR Heavy ACFT Training Plan

Like I said before, your options are endless. I have just found these ACFT Training Plans to work best for me.

Once you have this done, you will want to just multiply it five times, and BOOM! You have created a 30 Day PT Schedule aka an ACFT Training Plan.

30 Day ACFT Training Plan

To create a 30 Day ACFT Training Plan, we will just multiply the week times five and come up with a 5-week PT plan. Very Simple. It will now look like this:

Balanced 30 Day ACFT Training Plan

BALANCED 30 Day ACFT Training Plan

MondayTuesdayWednesdayThursdayFriday
Week 1SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 2SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTHRP & PLK
Week 3SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTSDC & 2MR
Week 4SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 5SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
30 Day ACFT Training Plan – Balanced

The schedule above will repeat and continue the fashion.


HRP & PLK Heavy 30 Day ACFT Training Plan

MondayTuesdayWednesdayThursdayFriday
Week 1SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTHRP & PLK
Week 2SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTHRP & PLK
Week 3SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTHRP & PLK
Week 4SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTHRP & PLK
Week 5SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTHRP & PLK
30 Day ACFT Training Plan – HRP & PLK

SDC & 2MR Heavy 30 Day ACFT Training Plan

Week 1SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTSDC & 2MR
Week 2SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTSDC & 2MR
Week 3SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTSDC & 2MR
Week 4SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTSDC & 2MR
Week 5SDC & 2MRHRP & PLKSDC & 2MRMDL & SPTSDC & 2MR
30 Day ACFT Training Plan – SDC & 2MR

6 Week ACFT Training Plan

Creating a 6 week training plan is very important that we PUMP THE BREAKS a little bit. We want to avoid injury and fitness plateau. So on week 6, we will perform bodyweight exercises, and light runs combined with long stretching sessions. This will allow our body to eliminate all lactic acid and repair muscle to maximum ability.

MDL & SPT Heavy 6 Week ACFT Training Plan

MondayTuesdayWednesdayThursdayFriday
Week 1SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 2SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 3SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 4SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 5SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Light WeekLight Run ShortCalisthenicsLight Run ShortCalisthenicsLight Run Long
6 Week ACFT Training Plan – MDL & SPT Heavy

12 Week ACFT Training Plan

Now with a 12 Week ACFT Training Plan, we can work “heavy” on two events for the first 6 weeks. On week 7, after our light week, we can switch it up to two different events for the next six weeks. Let me give you an example.

MDL & SPT + SDC & MR Heavy 12 Week ACFT Training Plan

MondayTuesdayWednesdayThursdayFriday
Week 1SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 2SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 3SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 4SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 5SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Light WeekLight Run ShortCalisthenicsLight Run ShortCalisthenicsLight Run Long
12 Week ACFT Training Plan – MDL & SPT (Part 1of2)

MondayTuesdayWednesdayThursdayFriday
Week 7SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 8SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 9SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 10SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Week 11SDC & 2MRMDL & SPTSDC & 2MRHRP & PLKMDL & SPT
Light WeekLight Run ShortCalisthenicsLight Run ShortCalisthenicsLight Run Long
12 Week ACFT Training Plan – SDC & 2MR (Part 2of2)

Army PT Plan Template

Army PT Plan Template Summary, Preparation, Execution

Old School ACFT 1.0 Workouts (Oldies but Goodies)


Done for you ACFT Workout Plans

Muscular Strength & Endurance ACFT Workout Plans

Dead-Lift ACFT 1.0 Workout Plan PDF

Dead-Lift ACFT Workout Plan
Download Dead-Lift ACFT Workout Plan Below

Leg Tuck ACFT 1.0 Workout Plan

ACFT Leg Tuck Workout Plan Video

Leg Tuck Workout Plan PDF

Leg Tuck ACFT Workout Plan
Download Leg Tuck Workout Plan Below

Hand Release Push Up Workout Plan

Hand Release Push Up ACFT Workout Plan
Download HRP Workout Plan PDF Below

Core ACFT 1.0 Workout Plans

Core #1

core # 1 ACFT Workout Plan

Core #2

Core #2 ACFT Workout Plan
Download Core Challenge #2 PDF Below

Run ACFT 1.0 Workout Plans

AGR

AGR – ACFT Run Workout PDF

AGR ACFT Workout Plan
Download AGR Workout PDF Below

Sprint Drag Carry ACFT Workout Plan

Sprint Drag Carry Workout Plan PDF

Sprint Drag Carry ACFT Workout Plan
Download SDC ACFT Workout Plan PDF Below

Combat Sprints Workout

Combat Sprints ACFT Run Workout Plan PDF

Combat Sprints ACFT Workout Plan
Download Combat Sprint Workout Plan PDF Below

Standing Power Throw ACFT Workout Plan

Standing Power Throw ACFT Workout Plan

Standing Power Throw ACFT Workout Plan

How to Create – ACFT 1.0 Training Plan

Creating an ACFT training plan can be exhausting. On this page, you will have two options.

  1. Use the plans I have created
  2. Create your own
ACFT Training Plan

Create an ACFT Training Plan in 10 Minutes

ACFT Workout Plan PDF


All PDFs from ACFT 2.0 (2020-2021)


FAQ – ACFT Workout Plans

What is a good ACFT Workout?

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 all muscle fibers in the human body. We need to break down our workouts into 4 categories.

Click below to view each:
Strength Workouts
Run Workouts
Challenges (HIIT)
Core Workouts

How do I prepare for the Army ACFT?

To prepare for the Army ACFT you will need to follow these steps:
1. Know the Standards by MOS.
2. Know where YOU rank – Calculate your projected ACFT score.
3. Write down the events you need to improve on.
4. Follow these Workout Plans & Improve your ACFT Score.

How do you train for the ACFT?

1. You need a training plan
2. Follow this (weekly) workout schedule.
3. Be consistent with workouts each week.
4. Click here for your ACFT Workout Plan.




FAQ – ACFT Workout Plans