Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

Army Fitness Handbook – 6 – The Road to Fitness

The Road to Fitness


WORKOUT A


EXERCISE


WEEK 1


WEEK 2


WEEK 3


WEEK 4

SQUAT


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /

LEG CURLS


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /

Deadlifts


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /

LEG EXTENSION


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /

CALF RAISES


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /


ABDOMINAL

SIT-UP  1 minute

SWISS-BALL CRUNCH  1 minute

REVERSE CRUNCH  1 minute

Beginner Routine:  Do one set of 12-15 reps of each
exercise. Use a weight that you can lift at least 12 times. When you complete 15
reps, increase the weight at your next workout. Move quickly from exercise to
exercise, resting at most 30 seconds between exercises unless you are exceeding
your training heart rate.  If you are,
increase the rest period between exercises. As you progress, you should be able
to decrease the rest between exercises while maintaining your training heart
rate.

SPEED:  Perform each rep deliberately slower than
what seems like your natural speed. This keeps your muscles under tension longer
and helps build them faster.

WORKOUT B


EXERCISE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

BENCH PRESS


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /

INCLINE BENCH PRESS


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /

DUMBELL SHOULDER PRESS


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /

LATERAL RAISES


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /

DIPS


 Weight/Reps


 Weight/Reps

 Weight/Reps

 Weight/Reps
Set 1 12-15 reps

 /

 /

 /

 /

Set 2 12-15 reps

 /

 /

 /

 /

Set 3 12-15 reps

 /

 /

 /

 /


ABDOMINAL

WEIGHTED SIT-UP

15-25

REVERSE CRUNCH

15-25

BODY TWIST

15-25

Beginner Goals:  Exercise consistently with short
focused workouts. Build endurance through high-repetition strength training and
moderate intensity cardiovascular exercise. See rapid increases in strength and
modest gains in muscle mass.

Advanced Goals:  You’ll focus more energy
on strength training. Help your body recover from nagging injuries with short,
low volume routines. You should leave the gym feeling as
if you could have done a lot more. Give your muscle building systems a boost
responding from a higher-volume routine to a change in volume.

 


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