Train Like a Soldier: Army Combat Fitness Test Workout Plan

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The modern U.S. Army is stronger, faster, and more resilient than ever—and so are its fitness standards. The Army Combat Fitness Test (ACFT) was introduced to better reflect the physical demands of combat, replacing the old Army Physical Fitness Test (APFT). Whether you're preparing for enlistment or simply want to train like a soldier, understanding and preparing for the ACFT is a powerful way to challenge your body and mind.

In this guide, we’ll break down the components of the ACFT and provide a detailed workout plan to help you train like a soldier.

What is the Army Combat Fitness Test (ACFT)?

The ACFT is a six-event fitness test that evaluates strength, endurance, power, agility, and cardiovascular capacity. It’s designed to simulate real-life battlefield tasks and determine if a soldier is physically ready for duty.

Here are the six events:

3 Repetition Maximum Deadlift (MDL)

Standing Power Throw (SPT)

Hand-Release Push-ups (HRP)

Sprint-Drag-Carry (SDC)

Plank Hold (PLK)

Two-Mile Run (2MR)

Let’s break down each event and then move into a sample workout plan.

ACFT Event Breakdown

1. 3-Rep Max Deadlift (MDL)

What it tests: Lower body and core strength

How it's done: Lift the maximum weight you can for three reps using a hex bar.

Goal: Train with compound lifts like deadlifts, squats, and lunges.

2. Standing Power Throw (SPT)

What it tests: Explosive power from the core and shoulders

How it's done: Throw a 10-pound medicine ball backward over your head as far as possible.

Goal: Incorporate plyometric exercises like medicine ball slams and kettlebell swings.

3. Hand-Release Push-Ups (HRP)

What it tests: Upper body muscular endurance

How it's done: Perform push-ups with a full extension and lift hands off the ground between reps.

Goal: Practice strict form and include incline push-ups, chest presses, and triceps dips.

4. Sprint-Drag-Carry (SDC)

What it tests: Anaerobic endurance, agility, and muscular strength

How it's done: Sprint, drag a sled, perform lateral shuffles, and carry kettlebells—all in a short time span.

Goal: Include sled pulls, shuttle runs, farmer’s carries, and agility drills.

5. Plank Hold (PLK)

What it tests: Core strength and stability

How it's done: Hold a forearm plank for as long as possible.

Goal: Incorporate planks, Russian twists, leg raises, and other core work.

6. Two-Mile Run (2MR)

What it tests: Cardiovascular endurance

How it's done: Complete a timed two-mile run.

Goal: Include interval runs, tempo runs, and long slow distance (LSD) runs.

Train Like a Soldier: Weekly Workout Plan

This sample 5-day workout plan combines strength, conditioning, mobility, and cardiovascular endurance. Adapt based on your fitness level.

Day 1: Strength & Power (Deadlift Focus)

Warm-Up: 10-minute dynamic stretches, jump rope

Workout:

Deadlifts: 4 sets of 5 reps

Goblet Squats: 3 sets of 10

Romanian Deadlifts: 3 sets of 8

Farmer’s Carries: 2 rounds of 40 meters

Plank Hold: 3 x 1-minute

Cool-Down: Light jog + static stretching

Day 2: Upper Body & Push Endurance

Warm-Up: Arm circles, band pull-aparts

Workout:

Hand-Release Push-Ups: 3 sets to failure

Incline Dumbbell Press: 4 sets of 10

Triceps Dips: 3 sets of 12

Pull-Ups (or Assisted): 3 sets to failure

Side Planks: 3 sets of 30 seconds per side

Cool-Down: Shoulder stretches

Day 3: Sprint-Drag-Carry & Agility

Warm-Up: High knees, lateral shuffles

Workout Circuit (3 rounds):

50-meter Sprint

50-meter Sled Drag or Tire Pull

50-meter Lateral Shuffle

50-meter Kettlebell Carry (2 x 40 lb)

50-meter Sprint

Finisher: 5 x 40-meter shuttle sprints

Cool-Down: Light walk + deep breathing exercises

Day 4: Core Stability & Power Throw Training

Warm-Up: Jumping jacks, shoulder mobility

Workout:

Medicine Ball Overhead Throws: 3 sets of 5

Russian Twists (with weight): 3 sets of 20 reps

Hanging Leg Raises: 3 sets of 10

Medicine Ball Slams: 3 sets of 10

1-Minute Plank (x3 rounds)

Cool-Down: Yoga or mobility work

Day 5: Endurance Day (Run Training)

Workout Options:

Tempo Run: 2-mile run at 75–85% effort

Intervals: 8 x 400 meters with 60–90 seconds rest

LSD Run: 3–5 miles at conversational pace

Core Work:

Flutter Kicks: 3 sets of 20

Mountain Climbers: 3 sets of 30 seconds

Sit-Ups: 2 sets of 20

Bonus Tips for ACFT Success

Train Consistently: Stick to a plan for at least 8–12 weeks.

Fuel Your Body: Eat a balanced diet with enough protein, carbs, and fats.

Hydrate: Dehydration can seriously hinder performance.

Track Progress: Keep a journal of weights, run times, and reps.

Rest and Recover: Sleep is essential for muscle recovery and performance.

Final Thoughts

The Army Combat Fitness Test isn’t just for soldiers—it’s a complete fitness benchmark that challenges every part of your body. Training like a soldier means building total-body strength, explosive power, functional mobility, and unshakable endurance. With this ACFT-based workout plan, you’re not just building muscle—you’re building discipline, grit, and resilience.

Whether your goal is to enlist, improve personal fitness, or simply push your limits, this program will help you train with purpose, perform with strength, and live with honor—just like a soldier.

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