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

Army Fitness Handbook – 8 – Get Stronger

Get Stronger

WORKOUT
A

EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
Squats
Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps
Warm-up Set 1&2   6 reps / / / /
Set 3   5-8 reps / / / /
Set 4   5-8 reps / / / /
Set 5   5-8 reps / / / /
Lunges
Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps
Warm-up Set 1&2   6 reps / / / /
Set 3   5-8 reps / / / /
Set 4   5-8 reps / / / /
Set 5   5-8 reps / / / /
Leg Curls
Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps
Warm-up Set 1&2   6 reps / / / /
Set 3   5-8 reps / / / /
Set 4   5-8 reps / / / /
Set 5   5-8 reps / / / /
Leg Extensions
Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps
Warm-up Set 1&2   6 reps / / / /
Set 3   5-8 reps / / / /
Set 4   5-8 reps / / / /
Set 5   5-8 reps / / / /
Seated Calves
Weight/Reps

Weight/Reps

Weight/Reps

Weight/Reps
Warm-up Set 1&2   6 reps / / / /
Set 3   5-8 reps / / / /
Set 4   5-8 reps / / / /
Set 5   5-8 reps / / / /

ABDOMINAL
Sit-ups 90 sec max
Weighted sit-ups 45 sec max
Incline sit-ups 30 sec max

WORKOUT B

EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
ROPE CLIMB
Set 1   30 FT
Set 2 (Drop)   20 FT
CURL AND PRESS  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1    15 reps / / / /
Set 2 (Drop)
10 reps
/ / / /
LATERAL RAISE  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1     15 reps / / / /
Set 2 (Drop)
10 reps
/ / / /
90-Degree Lateral Raise  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1
15 reps
/ / / /
Set 2 (Drop)    10 reps / / / /
Dumbell Shoulder Press  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1
15 reps
/ / / /
Set 2 (Drop)    10 reps / / / /
Lateral Raise  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1
15 reps
/ / / /
Set 2 (Drop)    10 reps / / / /
Dumbell Row  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1
15 reps
/ / / /
Set 2 (Drop)    10 reps / / / /
Triceps Kickback  Weight/Reps  Weight/Reps  Weight/Reps  Weight/Reps
Set 1
15 reps
/ / / /
Set 2 (Drop)    10 reps / / / /

ABDOMINAL
CRUNCH 35-40
REVERSE CRUNCH 20-25
FLUTTER KICKS 35-50

Goals:  Perform low-repetition sets with heavier
weights than you’ve been using (This will rapidly improve your strength). Do
longer cardiovascular intervals. Improve shoulder-joint integrity to help keep
yourself injury-free.   


Leave a Reply

*

Looking for something?

Use the form below to search the site:

Still not finding what you're looking for? Drop a comment on a post or contact us so we can take care of it!

Other Military Sites