Army Combat Fitness Test Prep + Upper Body

Here is the prompt used to generate the workout: "Please write me a 16 week workout plan, 4 workouts each week. Three of the workouts each week should be full body workouts targeted at helping me perform optimally at the Army Combat Fitness Test. The forth workout each week should be targeted at increasing my upper body Strength and size. Workout should take 30-45 minutes and include warmup and cooldown exercises that match the muscle groups I will be exercising. Workouts should not be repeated more than twice throughout the 3 months, and never consecutively. Workouts can include a full gyms equipment. I am a 32 year old male, 6ft 3in tall, 245 pounds." There are Free ACFT scoring tools online. Pair this workout with the formal test to track your progress towards combat fitness readiness! Keep good form to minimize chances for injury and maximize progress. RPEs are set high to help you get the most out of the limited time you'll be in the gym each day. You should be struggling to complete the last two reps of each set. If you are not familiar with Cleans or Snatches swap them out with Keddlebell Swings or Jump Squats. I added an opening and closing stretches as placeholder to remind you to do whatever stretching you feel your body needs that day. Last, I did not include a note for each exercise, but it is advised you do a warmup set with low weight prior to each weighted exercise. This is to help you get you're form right and get the blood flowing to those muscle groups.