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

Army Fitness Handbook – 7 – Increase Muscle Mass

Increase Muscle
Mass

WORKOUT A

EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4

Leg Press
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set
1  12-15
/ / / /
Set 2  12-15 / / / /
Set
3  12-15
/ / / /

Lunges
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set
1  12-15
/ / / /
Set 2  12-15 / / / /
Set
3  12-15
/ / / /

Leg Extensions
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set
1  12-15
/ / / /
Set 2  12-15 / / / /
Set
3  12-15
/ / / /

Seated Calves
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set
1  12-15
/ / / /
Set 2  12-15 / / / /
Set
3  12-15
/ / / /

ABDOMINAL

Crunch Circuit 25-30
Oblique Crunches 30-40 each side
Superman 20-25

WORKOUT B

EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4

CHEST Triset 1
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Incline Dumbbell Bench / / / /
Flat Dumbbell Bench / / / /
Decline Dumbbell Bench / / / /

BACK Triset 2
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Lat
Pull Down
/ / / /
Upright Row / / / /
Straight Arm Lat Pull-down / / / /

SHOULDER Triset 3
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Dumbbell Shoulder Press / / / /
Cleans / / / /
Seated Bent Over Row / / / /

ARM/BICEPS Triset 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Standing Bicep Curl / / / /
Preacher Curl / / / /
Hammer-Grip Bicep Curl / / / /

ARM/TRICEPS Triset 5
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Tricep Pushdown / / / /
French Curls / / / /
Tricep Kickbacks / / / /

ABDOMINAL

Crunch Circuit 25-30
Oblique Crunches 30-40 each side
Superman 20-25

Beginner
Goals: 
Perform equal volumes of work for all upper-body parts to strengthen stabilizer muscles. Start to see significant increases in muscle size and definition. Combine cardiovascular training with resistance training to maximize benefit.

Advanced
Goals:
  Bolster upper-body muscle and strength with multiple upper-body workouts in the same week. Increase your body’s ability to tolerate max cardiovascular effort in order to improve endurance and increase metabolism.


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