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ACFT

eliman98

Dec 18th 2022

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ACFT

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4 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Training to ACFT (Army Combat Fitness Test)

Monday
Thursday
Tuesday
Friday

Chest, Abs 10 exercises, 55 mins

	Barbell Bench Press	3x8 reps	rest: 60s
		3x25 reps	rest: 60s
	Push-Up	3x5 reps	rest: 10s
	Push-Up (Close Hand)	3x5 reps	rest: 10s
	Push-Up (Wide Hand)	3x5 reps	rest: 10s
	Dumbbell Deep Push-Up	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 120s
	Crunch	3x20 reps	rest: 10s
	Scissor Kick	3x20 reps	rest: 10s
	Leg Raise	3x10 reps	rest: 60s

Shoulders, Back, Abs 9 exercises, 1 hr 4 mins

	Barbell Shrug	3x20 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x20 reps	rest: 10s
	Dumbbell Lateral Raise	3x20 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	V-Up	3x8 reps	rest: 60s
	Hanging Leg Raise	3x8 reps	rest: 60s

Legs, Abs 10 exercises, 2 hrs 7 mins

	Kettlebell Goblet Squat	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Barbell Standing Calf Raise	3x24 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Prisoner Squat	3x25 reps	rest: 10s
	Bodyweight Lunge	3x25 reps	rest: 60s
	Walking	1x0 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Oblique Crunch	3x20 reps	rest: 10s
	Alternating Heel Touch	3x25 reps	rest: 60s

Arms 6 exercises, 39 mins

	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Dumbbell Concentration Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
	Preacher Curl Machine	3x8 reps	rest: 60s

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