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3-Month ACFT Workout Plan

The document outlines a 3-month ACFT-oriented workout plan divided into three phases: Foundation, Strength + Endurance, and Performance Peak. Each month includes a structured weekly schedule focusing on upper and lower body strength, running, and core exercises, with specific goals for muscle building, endurance, and performance testing. The plan emphasizes progressive overload and includes active recovery days to support overall fitness and preparation for the ACFT.

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479 views3 pages

3-Month ACFT Workout Plan

The document outlines a 3-month ACFT-oriented workout plan divided into three phases: Foundation, Strength + Endurance, and Performance Peak. Each month includes a structured weekly schedule focusing on upper and lower body strength, running, and core exercises, with specific goals for muscle building, endurance, and performance testing. The plan emphasizes progressive overload and includes active recovery days to support overall fitness and preparation for the ACFT.

Uploaded by

shayredfox3
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

3-Month ACFT-Oriented Workout Plan

Month 1: Foundation Phase (Weeks 1–4)

Goals: Establish form, build muscle base, improve joint stability, reinforce cardio base

Weekly Schedule:
Day 1: Upper Body Strength (Push Focus)
- Incline pushups: 3x10–12
- Dumbbell shoulder press: 3x10
- Cable tricep pushdown: 3x12
- Band-assisted pull-ups: 3x6
- Core: Planks 3x30 sec

Day 2: Run Focus


- 1-mile warm-up jog
- 6 rounds: 200m fast run / 200m walk
- Cool down + mobility work

Day 3: Lower Body Strength


- Goblet squats: 3x12
- Dumbbell Romanian deadlifts: 3x10 (light weight, strict form)
- Glute bridges or hip thrusts: 3x15
- Bird-dogs + side planks

Day 4: ACFT Functional Day


- Push-up practice: 3 sets to form failure
- Dead hang or assisted pull-ups: 3x max
- Sprint intervals: 4x200m
- Core: Leg raises, Russian twists

Day 5–7: Active Recovery + Optional Cardio


- One rest day
- One light day (yoga, cycling, incline walk)
- Optional: Long steady-state jog (2 miles easy pace)

Month 2: Strength + Endurance Phase (Weeks 5–8)

Goals: Build upper/lower strength, improve pull-up and push-up capacity, increase run
pace

Weekly Schedule:
Day 1: Upper Body Strength (Pull + Push Focus)
- Push-ups: 4 sets to form failure
- Dumbbell bench press: 3x8–10
- Pull-ups: 4x max
- Dumbbell curls + lateral raises superset: 3x10
- Core: Weighted planks + ab wheel rollouts

Day 2: Speed Running


- Warm-up: Dynamic drills + 0.5-mile jog
- Sprint intervals: 8x400m (90 sec rest)
- Cool down jog + mobility

Day 3: Lower Body Strength + Stability


- Barbell back squats: 4x8
- Bulgarian split squats: 3x8/leg
- Romanian DL: 3x10
- Pallof press, bird-dogs, side planks

Day 4: ACFT Simulation


- T-pushups: 2 sets to form failure
- Pull-ups/hangs: Max effort x3
- Sprint-drag-carry sim: 3 sets
- 1-mile time trial
- Core: Sit-ups or hanging leg raises

Day 5–7: 1 rest, 1 mobility day, 1 optional jog (2–2.5 miles)

Month 3: Performance Peak Phase (Weeks 9–12)

Goals: Maximize reps and running performance, simulate full ACFT, peak strength while
reducing fatigue

Weekly Schedule:
Day 1: Push-up & Pull-up Volume
- Push-up EMOM: 6 reps for 10 minutes
- Pull-ups: 5 sets max reps
- Tricep dips + dumbbell row: 3x10
- Core: Plank walkouts + Russian twists
Day 2: Pace Running
- Warm-up
- 1 mile easy + 1.5 miles at goal pace + 0.5 fast finish
- Cool down + mobility

Day 3: Lower Body Power


- Deadlifts: 4x6
- Box jumps or explosive step-ups: 3x8
- Weighted walking lunges: 2x20
- Glute bridges or kickbacks
- Core: Cable chops + weighted sit-ups

Day 4: ACFT Full Test or Mock


- Push-ups: max
- Leg tuck/plank: max
- Sprint-drag-carry: full
- Deadlift: 3RM test
- 2-mile run: time trial

Day 5–7: 1 full rest, 1 recovery day, 1 long jog (3 miles)

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