Army Combat Fitness Test Prep + Upper Body

Prepare to conquer the Army Combat Fitness Test with this comprehensive 16-week program designed to enhance your overall strength and upper body power. With four training days per week, you'll engage in a variety of exercises, including barbell lifts and bodyweight movements, to build muscle and improve endurance. Each session is tailored to boost your performance, ensuring you're physically ready for the challenge ahead. Get ready to push your limits and achieve your fitness goals!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

World's Greatest Stretch

Clean Deadlift

Incline Bench Press (Dumbbell)

Walking Lunge

Russian Twist

Jumping Jack

Child's Pose

Full Body

Bench Press (Barbell)

Standing Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Dips Between Chairs

Face Pull

Upper Body Strength & Size

Goblet Squat

Push Up

Seated Row (Cable)

Plank

Burpee

Front Squat (Barbell)

Chest Fly (Dumbbell)

Bent Over Row (Dumbbell)

Romanian Deadlift (Dumbbell)

Decline Push Up

Single Leg Press

Russian Twist (Dumbbell)

Mountain Climber

Leg Curl

Chin-Up (Assisted)

Snatch (Kettlebell)

Windshield Wipers

Tire Flip

Incline Bench Press (Barbell)

Arnold Press

Single Arm Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Concentration Curl

Jump Squat

Pike Push Up

Hip Thrust (Dumbbell)

Up Down Plank

Box Jump

Trap Bar Deadlift

Dip (Assisted)

Bulgarian Split Squat (Dumbbell)

Sprint

Bench Press (Dumbbell)

Upright Row (Dumbbell)

Skull Crusher

Hammer Curl

Split Squat (Barbell)

Bench Press (Close Grip)

Lat Pulldown

Single Arm Row (Dumbbell)

Bicycle Crunch

Jump Switch Lunge

Leg Extension

Pullover (Dumbbell)

Walkout Plank

Stair Master

Push Press (Barbell)

Tricep Kickback

Seated Dumbbell Curl

Band Pull Apart

Power Clean

Step-Up (Weighted)

Sumo Deadlift (Barbell)

Push Up (Weighted)

Hanging Knee Raise

Decline Bench Press (Dumbbell)

Seated Military Press (Barbell)

Tricep Pushdown (Cable)

Reverse Wrist Curl (Barbell)

Overhead Squat

Side Plank

Forward Jump

Single Leg Deadlift

Hanging Leg Raise

Battle Ropes

Prowler Push

Kettlebell Swing

Snatch (Dumbbell)

Lateral Shuffle

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Squat (Barbell)

Kettlebell Clean and Press

Lying Leg Raise

Tricep Rope Push Down (Cable)

Front Raise

Bicep Curl (Barbell)

Power Snatch

Sit Up

Lunge (Kettlebell)

T-Bar Row

Tricep Extension (Cable)

Leg Press

Squat (Bodyweight)

Box Squat (Barbell)

Inverted Row

Med Ball Slam

Lateral Med Ball Throw

Squat Thruster

Chest Press (Machine)

Single Arm Row (Cable)

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