A 7-day training split engineered to build the strength, endurance, and grit required to crush the Army Fitness Test (AFT — effective 1 June 2025). Every workout trains a measurable AFT event. No SPT, no fluff — just five events and a clear path to a max score. Built by a soldier, for soldiers.
Days / Week
5 + 2 Recovery
Field-ready load
Cycle Length
8 Weeks
Test-cycle build
Level
All Soldiers
PVT to GEN
Session Time
60–75 min
PT-window ready
Goal
Max AFT Score
450+ target
⚔️ AFT Event Key (Effective 1 June 2025)
MDL 3-Rep Max Deadlift
HRP Hand-Release Push-Up
SDC Sprint-Drag-Carry
PLK Plank
2MR 2-Mile Run
🎯 AFT Score Calculator
Plug in your numbers from your last test (or training rep) to see your projected AFT score. Use it to find your weakest event and adjust your training focus week to week.
Based on Army Fitness Test scoring (effective 1 June 2025). Max possible score: 500. Passing per event: 60 points (300 total + pass each event).
🏋️ Max Deadlift (MDL)
lbs
—
Points
💪 Hand-Release Push-Ups
reps
—
Points
🏃 Sprint-Drag-Carry
:m:s
—
Points
🧘 Plank Hold
:m:s
—
Points
🏃 Two-Mile Run
:m:s
—
Points
Total AFT Score
0
Enter your numbers above
Estimated using standard AFT scoring scales. Actual scores may vary slightly based on age/sex group tables. Always confirm with your unit's official scorer.
Weekly Training Split
Every day targets specific AFT events. The split balances heavy strength, anaerobic power, and aerobic endurance so no event gets neglected.
Day
Focus
Events Trained
Monday
Max Strength
MDLSDC
Tuesday
Muscular & Aerobic Endurance
HRP2MRPLK
Wednesday
Power & Anaerobic Capacity
SDC2MR
Thursday
Active Recovery / Rest
—
Friday
Strength & Muscular Endurance
MDLHRPPLK
Saturday
Combat Endurance Circuit
SDC2MR
Sunday
Active Recovery / Rest
—
The 7-Day Breakdown
Day 1
Monday · Max Strength
🏋️ 5 exercises · ⏱ ~70 min
Heavy day · Build the deadlift and grip strength that wins the MDL and SDC
Exercise
Sets × Reps
Purpose
Trap Bar Deadlift
5 × 3–5
MDL Strength
Farmer's Carry
4 × 50m
SDC Grip / Core
Barbell Hip Thrust
4 × 8–10
MDL Power
Heavy Sled Drag
4 × 50m
SDC Leg Drive
Pull-Ups
4 × AMRAP
Total Body Strength
Field Notes
Trap bar > straight bar for the MDL — it carries over directly to test-day form.
Farmer's carry is your secret weapon for the drag-carry portion of the SDC. Don't skip it.
Leave 1–2 reps in the tank on heavy sets. Save max efforts for mock tests.
Day 2
Tuesday · Muscular & Aerobic Endurance
🏃 5 exercises · ⏱ ~75 min
Conditioning day · Build the engine that crushes the 2MR and grinds out HRPs
Exercise
Sets × Reps
Purpose
800m Repeats
4–6 rounds
2MR Speed
Hand-Release Push-Ups
5 × Max Reps
HRP Endurance
Dumbbell Bench Press
4 × 10–15
HRP Strength
Plank
4 × Max Time
PLK Endurance
Cool-down Jog
10–15 min
Active Recovery
Field Notes
Run 800m repeats at goal 2MR pace — track them in a notebook each week.
Hand-release form: arms must fully extend off the deck on every rep. Train it that way.
Plank under fatigue is harder than fresh — that's why it comes after the runs.
Day 3
Wednesday · Power & Anaerobic Capacity
⚡ 5 exercises · ⏱ ~70 min
Explosive day · Power output for the SDC sprints and hill running
Exercise
Sets × Reps
Purpose
Kettlebell Swings
8 × 15–20
Hip Power
Box Jumps
5 × 5
Explosiveness
Sled Push (Heavy)
5 × 25m
SDC Drive
100m Sprints
8–10 rounds
SDC2MR Speed
Burpees
5 × 10–12
Anaerobic Capacity
Field Notes
Sled work directly mimics the drag portion of the SDC — load it heavy.
Move every rep with intent — speed of movement matters more than weight today.
Walk back between sprints. Full recovery = better quality reps.
Day 4
Thursday · Active Recovery
🧘 ~30–45 min total
Recovery is mandatory · You don't get stronger in the gym, you recover stronger
Activity
Duration
Notes
🚶 Light Cardio (walk/jog/bike)
30–45 min
Easy pace, conversational
🧘 Full Body Stretching
15 min
Hips, hamstrings, shoulders
🌀 Foam Rolling
10 min
Calves, quads, lats, t-spine
💧 Hydration + Nutrition
All day
Refuel and rebuild
Field Notes
If you feel beat up, take a full rest day. Listen to your body, not your ego.
Aim for 7–9 hours of sleep. Sleep is the most underrated PT enhancer in the Army.
Hydration directly impacts your 2MR time. Drink water like it's your job.
Day 5
Friday · Strength & Muscular Endurance
🏋️ 5 exercises · ⏱ ~70 min
Hybrid day · Reinforce the MDL and HRP with controlled volume
Exercise
Sets × Reps
Purpose
Barbell Rows
4 × 8–10
MDLHRP Stability
Weighted Push-Ups
4 × 8–12
HRP Strength
Leg Press
4 × 15–20
SDC Leg Endurance
Plank Variations Circuit
3 rounds
PLK Core Strength
Face Pulls
3 × 15–20
Shoulder Health
Field Notes
Plank circuit: front plank → side plank L → side plank R → 30s each, no rest.
Face pulls protect your shoulders from all the pressing volume — never skip them.
Weighted push-ups carry over directly to higher rep counts under bodyweight.
Day 6
Saturday · Combat Endurance Circuit
🪖 Circuit · ⏱ ~60 min
Test-day simulation · Train your body to perform when it's already tired
Circuit Protocol: Perform exercises back-to-back with minimal rest between movements. Rest 3–4 minutes between rounds. Complete 3–4 total rounds.
Exercise
Reps / Duration
Purpose
400m Run
1 lap
2MR Pace
Kettlebell Deadlifts
15 reps
MDL Endurance
Sandbag / Kettlebell Carry
50m
SDC Simulation
Push-Ups
20 reps
HRP Under Fatigue
Plank
60 seconds
PLK Under Stress
Field Notes
This is the most important workout of the week — it teaches your body the demands of test day.
Track total round time. Aim to shave seconds off each week.
If form breaks, slow down. Garbage reps in training = garbage scores on test day.
Day 7
Sunday · Full Recovery
😴 Rest day
Reset for next week · Light movement only if needed
Focus
Reminder
😴 Sleep
Prioritize 8+ hours — recovery happens here
🍽️ Nutrition
Refuel with protein + complex carbs + veggies
🚶 Optional Light Walk
20–30 min only if the legs feel stiff
🧠 Mental Reset
Plan next week's training, prep your gear
Field Notes
Rest days are training days — they're when adaptation happens.
Use today to log this week's numbers. Track everything.
Soldiers who skip recovery hit plateaus. Soldiers who embrace it hit PRs.
The 8-Week Progression Plan
Progressive overload is non-negotiable. Follow this model to ensure you're consistently getting stronger, faster, and more durable each week.
🏋️
Strength Lifts
Weeks 1–4: focus on perfect form. Weeks 5–8: add 5–10 lbs to the bar each week if you complete all sets cleanly. (Deadlift, Rows, Press)
💪
Muscular Endurance
Increase total reps or hold time each week. Hit 40 push-ups in a set this week? Aim for 42 next week. Plank for 90s? Push for 95s.
🏃
Endurance / Runs
800m repeats: cut rest time by 15 seconds each week. Distance runs: add 0.25 miles each week to build aerobic base.
⚡
Power Movements
Focus on explosiveness, not weight. Kettlebells and sled work should feel light enough to move as fast as humanly possible — with control.
Key Principles for AFT Success
Programs don't make max scores. Execution does. These four rules separate soldiers who max out from those who plateau.
1
Train the Events
This plan directly trains the specific movements and energy systems of the AFT. Don't neglect any component — your weakest event sets your score ceiling.
2
Recovery Is Mandatory
You don't get stronger in the gym — you get stronger when you recover. 7–9 hours of sleep, real food, and rest days. Non-negotiable.
3
Don't Train to Failure
On most working sets, leave 1–2 reps "in the tank." This builds strength without trashing recovery. Save the max efforts for mock tests.
4
Mock Test Every 4 Weeks
Run a full, timed AFT every 4 weeks to measure progress and find weak points. Then adjust your training focus to attack the weakness.
The Field-Tested Verdict
Soldier first, athlete always. The AFT isn't just a test — it's a measure of your readiness to fight. This program builds resilient, functional fitness that translates directly to the demands of the field. Train hard, recover harder, and own the score.
⚕️ Field Tested, not FDA approved. This program is built from real-world military training — not a medical prescription. AFT scoring is per the official Army standards effective 1 June 2025. Consult your unit medic or a qualified professional before starting any new fitness program.
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