Military Workout Plan

12 weeks·5 days / wk·general·intermediate

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

Weeks 2–12 locked

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Every session, every week
Paces and loads from your numbers
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Re-plans when you miss a key session

Base: aerobic + rep volumeRuck 1.5 mi @ 20 lb

2h 35

Base: aerobic + rep volumeRuck 2 mi @ 20 lb

2h 50

DeloadRuck 1.5 mi @ 20 lb

2h 15

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

3h 05

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

3h 20

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

3h 35

DeloadRuck 1.5 mi @ 30 lb

2h 20

Peak: test-specificRuck 3.5 mi @ 30 lb

3h 50

Peak: test-specificRuck 3.5 mi @ 35 lb

3h 55

Peak: test-specificRuck 4 mi @ 35 lb

4h 15

Test weekRuck 1.5 mi @ 35 lb

1h 55

Your paces

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

The numbers

About this plan

This military workout plan is 12 weeks of 5 sessions for a military fitness test, rising to 4.3 hours in week 11. It starts from a 14:30 2-mile run, 35 push-ups and 6 pull-ups, and moves each toward the military fitness test target every week.

Week 12 targets for the military fitness test: 60 push-ups in 2 min, 10 pull-ups, plank 2:30, and 13:38 for the 2-mile run. Rucks progress to 4 mi with 35 lb for the military fitness test, adding no more than 5 lb a week.

Deloads for the military fitness test: week 4 (2.3 h) and week 8 (2.3 h); week 12 is a full mock 2-mile run-and-strength test, 36 hours in total.

Week 1, shown in full above, is 2.4 hours: Monday — 4 × 400 m at test pace, 30 min; Tuesday — push-up ladder to 35, 30 min, led by Push-ups; Wednesday — ruck 1.5 mi @ 20 lb, 20 min; Thursday — pull-up + posterior chain (6 target), 35 min, led by Pull-ups; Friday — threshold run, 30 min.

The phases run base weeks 1–3 (2.4–2.8 h), build weeks 5–7 (3.1–3.6 h), peak weeks 9–11 (3.8–4.3 h) and test week 12 (1.9 h).

Questions

FAQ

What standards does the military workout plan train for?

60 push-ups in 2 min, 10 pull-ups, plank 2:30 and a 13:38 2-mile run. Check your agency's current military fitness test.

How fast will my 2-mile run improve on the military workout plan?

The plan targets 13:38 from a predicted 14:30 over 12 weeks of 2-mile run work.

How heavy do the rucks get in the military workout plan?

35 lb over 4 mi at the peak of this military fitness test plan.

Can I start the military workout plan with zero pull-ups?

Yes. Enter 0 and the military fitness test plan uses bands and negatives toward 10 reps by week 12.

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