Tactical Fitness Plan Generator

3 plans·Week 1 free

Test-specific rucks, runs and push/pull progressions to a standard.

The numbers

How these plans work

3 tactical plans that train to a test standard: military, police academy and selection-style. Each starts from your current push-ups, pull-ups and run time and moves them toward the standard week by week, with rucks, test-pace intervals and a mock test at the end.

The sample is the Military Workout Plan: push-ups 35 to 60, pull-ups 6 to 10, 2-mile run 14:30 to 13:38.

Live sample

Military Workout Plan

Use your numbers

Weeks: 12
Sessions: 60
Peak week: 4h 15; week 11
Longest session: 1h 05; week 11
Taper: 1 wk

BaseCutbackBuildPeakTest

Standards shown are typical targets; check your branch's or agency's current published test.

Focus

Volume

Base: aerobic + rep volumeRuck 1.5 mi @ 20 lb

2h 25

Mon
Oct 5
4 × 400 m at test pace
30 min
- 15 min easy
- 4 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Oct 6
Push-up ladder to 35
30 min
- Goal this week: 35 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 18 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 45 s — 60 s
Wed
Oct 7
Ruck 1.5 mi @ 20 lb
20 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Oct 8
Pull-up + posterior chain (6 target)
35 min
- Goal this week: 6 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 3 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Oct 9
Threshold run
30 min
- 15 min @ 7:53/mi

Base: aerobic + rep volumeRuck 1.5 mi @ 20 lb

2h 35

5 sessions

Mon
Oct 12
5 × 400 m at test pace
30 min
- 15 min easy
- 5 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Oct 13
Push-up ladder to 38
30 min
- Goal this week: 38 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 19 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 54 s — 60 s
Wed
Oct 14
Ruck 1.5 mi @ 20 lb
30 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Oct 15
Pull-up + posterior chain (7 target)
35 min
- Goal this week: 7 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Oct 16
Threshold run
30 min
- 17 min @ 7:53/mi

Base: aerobic + rep volumeRuck 2 mi @ 20 lb

2h 50

5 sessions

Mon
Oct 19
5 × 400 m at test pace
30 min
- 15 min easy
- 5 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Oct 20
Push-up ladder to 41
35 min
- Goal this week: 41 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 21 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 64 s — 60 s
Wed
Oct 21
Ruck 2 mi @ 20 lb
35 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Oct 22
Pull-up + posterior chain (7 target)
40 min
- Goal this week: 7 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Oct 23
Threshold run
30 min
- 19 min @ 7:53/mi

DeloadRuck 1.5 mi @ 20 lb

2h 15

5 sessions

Mon
Oct 26
Easy run + strides
25 min
- 30 min easy + 6 strides · 10:25/mi
Tue
Oct 27
Push-up ladder to 41
30 min
- Goal this week: 41 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 21 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 64 s — 60 s
Wed
Oct 28
Ruck 1.5 mi @ 20 lb
25 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Oct 29
Pull-up + posterior chain (7 target)
30 min
- Goal this week: 7 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Oct 30
Threshold run
25 min
- 19 min @ 7:53/mi

Build: test-pace running + ruck loadRuck 2.5 mi @ 25 lb

3h 05

5 sessions

Mon
Nov 2
6 × 400 m at test pace
35 min
- 15 min easy
- 6 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Nov 3
Push-up ladder to 44
35 min
- Goal this week: 44 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 22 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 73 s — 60 s
Wed
Nov 4
Ruck 2.5 mi @ 25 lb
40 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Nov 5
Pull-up + posterior chain (8 target)
40 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Nov 6
Threshold run
35 min
- 21 min @ 7:53/mi

Build: test-pace running + ruck loadRuck 2.5 mi @ 25 lb

3h 20

5 sessions

Mon
Nov 9
6 × 400 m at test pace
35 min
- 15 min easy
- 6 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Nov 10
Push-up ladder to 48
40 min
- Goal this week: 48 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 24 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 83 s — 60 s
Wed
Nov 11
Ruck 2.5 mi @ 25 lb
45 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Nov 12
Pull-up + posterior chain (8 target)
45 min
- Goal this week: 8 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 4 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Nov 13
Threshold run
35 min
- 23 min @ 7:53/mi

Build: test-pace running + ruck loadRuck 3 mi @ 30 lb

3h 35

5 sessions

Mon
Nov 16
7 × 400 m at test pace
40 min
- 15 min easy
- 7 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Nov 17
Push-up ladder to 51
40 min
- Goal this week: 51 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 26 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 92 s — 60 s
Wed
Nov 18
Ruck 3 mi @ 30 lb
50 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Nov 19
Pull-up + posterior chain (9 target)
45 min
- Goal this week: 9 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 5 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Nov 20
Threshold run
40 min
- 24 min @ 7:53/mi

DeloadRuck 1.5 mi @ 30 lb

2h 20

5 sessions

Mon
Nov 23
Easy run + strides
25 min
- 30 min easy + 6 strides · 10:25/mi
Tue
Nov 24
Push-up ladder to 51
30 min
- Goal this week: 51 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 26 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 92 s — 60 s
Wed
Nov 25
Ruck 1.5 mi @ 30 lb
25 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Nov 26
Pull-up + posterior chain (9 target)
35 min
- Goal this week: 9 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 5 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Nov 27
Threshold run
25 min
- 24 min @ 7:53/mi

Peak: test-specificRuck 3.5 mi @ 30 lb

3h 50

5 sessions

Mon
Nov 30
7 × 400 m at test pace
40 min
- 15 min easy
- 7 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Dec 1
Push-up ladder to 54
45 min
- Goal this week: 54 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 27 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 101 s — 60 s
Wed
Dec 2
Ruck 3.5 mi @ 30 lb
55 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Dec 3
Pull-up + posterior chain (9 target)
50 min
- Goal this week: 9 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 5 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Dec 4
Threshold run
40 min
- 26 min @ 7:53/mi

Peak: test-specificRuck 3.5 mi @ 35 lb

3h 55

5 sessions

Mon
Dec 7
8 × 400 m at test pace
40 min
- 15 min easy
- 8 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Dec 8
Push-up ladder to 57
45 min
- Goal this week: 57 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 29 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 111 s — 60 s
Wed
Dec 9
Ruck 3.5 mi @ 35 lb
60 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Dec 10
Pull-up + posterior chain (10 target)
50 min
- Goal this week: 10 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 6 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Dec 11
Threshold run
40 min
- 28 min @ 7:53/mi

Peak: test-specificRuck 4 mi @ 35 lb

4h 15

5 sessions

Mon
Dec 14
8 × 400 m at test pace
45 min
- 15 min easy
- 8 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Dec 15
Push-up ladder to 60
50 min
- Goal this week: 60 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 30 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 120 s — 60 s
Wed
Dec 16
Ruck 4 mi @ 35 lb
60 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Dec 17
Pull-up + posterior chain (10 target)
55 min
- Goal this week: 10 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 6 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Dec 18
Threshold run
45 min
- 30 min @ 7:53/mi

Test weekRuck 1.5 mi @ 35 lb

1h 55

5 sessions

Mon
Dec 21
8 × 400 m at test pace
25 min
- 15 min easy
- 8 × 400 m @ 6:37/mi · equal time jog recovery
- 10 min easy
Tue
Dec 22
Push-up ladder to 60
30 min
- Goal this week: 60 push-ups in 2 min
Exercise Sets×Reps Load Rest
Push-ups 5 × 30 — 60 s
Bench press or weighted push-up 4 × 6 RPE 8 2 min
Dips 3 × 8–12 — 90 s
Plank 3 × 120 s — 60 s
Wed
Dec 23
Ruck 1.5 mi @ 35 lb
25 min
- Pace target 15:00/mi or faster · weight up by no more than 5 lb / 2.5 kg a week; stop on hot spots
Thu
Dec 24
Pull-up + posterior chain (10 target)
35 min
- Goal this week: 10 strict pull-ups
Exercise Sets×Reps Load Rest
Pull-ups 5 × 6 — 90 s
Trap-bar deadlift 4 × 5 RPE 8 2–3 min
Walking lunge 3 × 12 each — 90 s
Farmers carry 4 × 40 m 2 × 55 lb 90 s
Fri
Dec 25
Mock test: military fitness test
- Push-ups in 2 min · target 60
- Pull-ups, strict · target 10
- plank 2:30
- sprint-drag-carry (5 × 50 m: sprint, drag, lateral, carry, sprint)
- 2-mile run · target 13:38

Your paces

2-mile run target: 13:386:49/mi average
Current predicted: 14:30
Threshold: 7:53/mi
Easy: 10:25/mi

All plans

How these plans work

Military Workout Plan