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Dan's PT Program

Dan's PT Program

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Published by Matt Nunes
Running, cardio, weightlifting, workout, fitness
Running, cardio, weightlifting, workout, fitness

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Published by: Matt Nunes on Jul 14, 2013
Copyright:Attribution Non-commercial

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07/14/2013

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MondayTuesdayWednesdayThursdayFriday
PushupsInterval RunPushups2 Mile FartlekPushups
30/30/30sec30/30/30sec30/30/30sec
SitupsSitupsSitups
30/30/30sec30/30/30sec30/30/30sec
PullupsPullupsPullups
303030
SquatSquatSquat
3 sets3 sets3 sets
DeadliftDeadliftDeadlift
3 sets3 sets3 sets
Bench PressBench PressBench Press
3 sets3 sets3 sets
Military PressMilitary PressMilitary Press
3 sets3 sets3 sets
Seated RowSeated RowSeated Row
3 sets3 sets3 sets
Standing BB CurlStanding BB CurlStanding BB Curl
3 sets3 sets3 sets
Skull CrusherSkull CrusherSkull Crushe
3 sets3 sets3 sets
Flutter KicksFlutter KicksFlutter Kicks
60sec x 360sec x 360sec x 3
SaturdaySunday
4 Mile JogOf
(10+min/mile)* Each week, increase the number of seconds per set of Pushups and Situps by 10 or 15* You should be doing 30 sec (to start) of pushups, then 30 sec rest* Each week, increase the number of total Pullups by 5 or 10 (whatever you think you can do)* Each week, Increase the Saturday run by 1/2 mile or 1 mile* Each week, increase all runs by 1/2 mile, but maintain same intensity* Each week, increase length of fast intervals and decrease length of rest intervals* Each week, increase time per set of Flutter Kicks
Minimum Army Standard: 22-27 yrs old Your Goals:
Pushups: 40Pushups: 50Situps: 50Situps: 60Two-Mile Run: 16:36Two-Mile Run: Under 15:00
NOTE:
You will not get anywhere in the army if you can only just barely pass the standard.Your goal scores aren't "great" scores, but they will make basic training a lot easier for you.
Above all else
, do your pushups in
STRICT
form because your drill sergeants will not count lots of your pushups otherwise.
 
Set 1Set 2Set 3Set 1Set 2Set 3
PushupsSitupsPullupsSquatDeadliftBench PressMilitary PressSeated RowStanding BB CurlSkull Crusher Flutter Kicks
Set 1Set 2Set 3Set 1Set 2Set 3
PushupsSitupsPullupsSquatDeadliftBench PressMilitary PressSeated RowStanding BB CurlSkull Crusher Flutter Kicks
Set 1Set 2Set 3Set 1Set 2Set 3
PushupsSitupsPullupsSquatDeadliftBench PressMilitary PressSeated RowStanding BB CurlSkull Crusher Flutter Kicks

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