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SHARP SHOOTER ACFT PREP

by Brady V.
17 athletes joined

Program Description

Aiming to get people ready for the acft,whether it’s someone who has never passed,someone who just wants a better score or even someone who is trying desperately to get to 600,this is designed for someone who may not have a sled as well

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2024 08:39
  • Last Edited
    Jun 18, 2025 08:50

Summary

Get ready to elevate your performance with the **SHARP SHOOTER ACFT PREP** program! Over the course of 8 weeks, this targeted training plan combines strength and conditioning workouts four days a week, specifically designed to prepare you for the Army Combat Fitness Test. Each session focuses on building explosive power and endurance through exercises like Romanian Deadlifts, Box Squats, and sprints, ensuring you're physically ready for the challenges ahead. Whether you're training in a garage gym or at home, this program will sharpen your skills and boost your confidence for peak performance.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
75%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Push Up
2
2 mins
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
75%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Push Up
2
2 mins
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
75%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Push Up
2
2 mins
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
75%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Push Up
2
2 mins
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
85%
2
Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Push Up
1
1
3 mins
1 mins
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
85%
2
Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Push Up
1
1
3 mins
1 mins
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
85%
2
Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Push Up
1
1
3 mins
1 mins
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
85%
2
Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Push Up
1
1
3 mins
1 mins
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 9
2
Box Squat (Barbell)
3
8 reps
75%
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
100m Sprint
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 9
2
Box Squat (Barbell)
3
8 reps
75%
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
100m Sprint
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 9
2
Box Squat (Barbell)
3
8 reps
75%
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
100m Sprint
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 9
2
Box Squat (Barbell)
3
8 reps
75%
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
100m Sprint
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Box Squat (Barbell)
3
5 reps
85%
3
Farmer's Walk (Weighted)
1
1
2 mins
1 mins
RPE 10
RPE 10
4
100m Sprint
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Box Squat (Barbell)
3
5 reps
85%
3
Farmer's Walk (Weighted)
1
1
2 mins
1 mins
RPE 10
RPE 10
4
100m Sprint
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Box Squat (Barbell)
3
5 reps
85%
3
Farmer's Walk (Weighted)
1
1
2 mins
1 mins
RPE 10
RPE 10
4
100m Sprint
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Box Squat (Barbell)
3
5 reps
85%
3
Farmer's Walk (Weighted)
1
1
2 mins
1 mins
RPE 10
RPE 10
4
100m Sprint
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Hang Clean
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Hang Clean
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Hang Clean
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Hang Clean
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Hang Clean
5
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Hang Clean
5
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Hang Clean
5
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Hang Clean
5
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
@9
2
Box Squat (Barbell)
3 Sets
8 Reps
75%
3
Farmer's Walk (Weighted)
2 Sets
1 mins
@10
4
100m Sprint
1 Set
4 Reps
@9.5
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8.5
6
Hang Clean
3 Sets
2 Reps
@8
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
75%
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Push Up
2 Sets
2 mins
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10