Increase Army Physical Fitness Test (APFT) score Workout Plan Program Fitness Routine

Author

SSG Pandy

Fitness Level

Beginner

Type of Workout Program

Endurance

Days in Plan

5 Day Workout Routine

Rest Between Sets:

30 sec-1:00 minute

Duration of Workout

60 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 program or schedule is one of the most important aspects of any workout program plan/routine. 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. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing musculature. For an easy to follow recipe book created by the godfather of nutrition, check out Gourmet Nutrition: A cookbook for healthy people. All of these workouts can be completed by men or women.

All workout 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

The Increase Army Physical Fitness Test (APFT) score Free Workout Plan Routine

Day

1 - Cardio Workout Plan

1. Elliptical or Cross Trainer

Duration:	15 Min	Intensity:	65%
Notes:	3-mile Run after Eliptical

Day

2 - Upper Body Workout Plan

1. Push Up

Sets:	3	Reps:	50

2. Bench Dips

Sets:	3	Reps:	12

3. Chin-Ups

Sets:	3	Reps:	12

Day

3 - Cardio Workout Plan

1. Elliptical or Cross Trainer

Duration:	20 Min	Intensity:	65%

2. Shuttle Run

Duration:	20 Min	Intensity:	65%

Day

4 - Abdominals Workout Plan

1. Crunches

Sets:	3	Reps:	50

2. Lying Leg Raises / Throwdowns

Sets:	3	Reps:	25

3. Pelvic Thrust

Sets:	3	Reps:	15

4. Side Bridge

Sets:	3	Reps:	15

5. Twisting Crunches

Sets:	3	Reps:	25

Day

5 - Cardio Workout Plan

1. Elliptical or Cross Trainer

Duration:	15 Min	Intensity:	65%
Notes:	3-mile Run after Eliptical

Increase Army Physical Fitness Test (APFT) score Basics- Workout Routine Order

The Order of the Workout Routine 1. Warm Up 2. Weight Lifting / Resistance Training 3. Cardio (Consider HIIT) 4. Cooldown 5. Stretching/Flexibility Exercises Workout Routine Help Topics
Breathing	Timing	Nutrition	Warm-Up
Cooldown	Spotter	Training to Failure	Principle of Reversibility

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