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3 Day Armed Forces PFT Program - Barbells and Dumbbells Only
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Squat20@25 lbs, 20@25 lbs, 10@25 lbs
    3Dumbbell Step Up15@10 lbs, 15@10 lbs
    4Stretch Deadlifts15@35 lbs, 10@30 lbs
    5Dumbbell Bench Press15@25 lbs, 15@20 lbs
    6Push Ups (regular position)18 reps, 18 reps
    7Push Ups (close position)28 reps, 28 reps
    8Dumbbell Military Press15@15 lbs, 15@15 lbs
    9Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    10Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    11Dumbbell Lying Triceps Extension15@10 lbs, 15@10 lbs
    12Close Grip Pull Ups60 reps, 60 reps
    13Reverse Crunches10 reps, 10 reps
    14Bent Knee Crunches23 reps, 23 reps
    15Cross Crunches12 reps, 12 reps


    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Close Grip Pull Ups60 reps, 60 reps
    3Wide Grip Chin Ups55 reps, 55 reps
    4Wide Grip Bent Over Row15@40 lbs, 15@35 lbs
    5Dumbbell One Arm Row (elbow close)15@20 lbs, 10@20 lbs
    6Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    7Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    8Dumbbell Biceps Curl15@15 lbs, 10@10 lbs
    9Dumbbell Hammer Curl15@15 lbs, 10@15 lbs
    10Push Ups (regular position)18 reps, 18 reps
    11Bent Knee Crunches23 reps, 23 reps
    12Reverse Crunches10 reps, 10 reps
    13Alternate Heel Touchers23 reps, 23 reps


    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Bench Press10@50 lbs, 5@60 lbs, 10@65 lbs, 12@60 lbs, 12@55 lbs
    3Dumbbell Incline Bench Press (30 Degree)15@20 lbs, 15@20 lbs
    4Dumbbell Incline Fly (45 Degree)15@10 lbs, 10@10 lbs
    5Dumbbell Side Lunge15@10 lbs, 15@5 lbs
    6Stretch Deadlifts15@35 lbs, 10@30 lbs
    7Close Grip Pull Ups60 reps, 60 reps
    8Wide Grip Chin Ups55 reps, 55 reps
    9Dumbbell One Arm Row (elbow wide)15@20 lbs, 10@20 lbs
    10Barbell Curl15@25 lbs, 10@20 lbs
    11Dumbbell Biceps Curl15@15 lbs, 10@10 lbs
    12Push Ups (regular position)18 reps, 18 reps
    13Push Ups (close position)28 reps, 28 reps
    14Bent Leg Knee Ups from Bench12 reps, 12 reps
    15Bent Knee Crunches23 reps, 23 reps

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