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Increase Army Physical Fitness Test (APFT) score Workout

Author SSG PandyFitness Level BeginnerType Endurance
Days in Plan 5 Days Rest Between Sets:
30 sec-1:00 minute
Duration60 Min per session
My goal is to increase my overall score when taking the APFT, which includes the 2-minute push-up drill, 2-minute sit-up drill and timed 2-mile run. This program should be conduct 3-5 days per week for a duration of one hour for each session to include 10-minute warm-up and cool-down stretching.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Notes:3-mile Run after Eliptical
Day 2 - Upper Body
Push Up Exercise Picture 1. Push Up
Sets: 3Reps: 50
Bench Dips Exercise Picture 2. Bench Dips
Sets: 3Reps: 12
Chin-Ups Exercise Picture 3. Chin-Ups
Sets: 3Reps: 12
Day 3 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 65%
Shuttle Run Exercise Picture 2. Shuttle Run
Duration: 20 Min Intensity: 65%
Day 4 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 50
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 25
Pelvic Thrust Exercise Picture 3. Pelvic Thrust
Sets: 3Reps: 15
Side Bridge Exercise Picture 4. Side Bridge
Sets: 3Reps: 15
Twisting Crunches Exercise Picture 5. Twisting Crunches
Sets: 3Reps: 25
Day 5 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Notes:3-mile Run after Eliptical

With this log you will be able to print off as many sheets as required to track this workout.

Increase Army Physical Fitness Test (APFT) score Basics

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