RFT PREP

BEFORE YOU BEGIN

Before you dive into the program, take a week to test yourself to see where you stand and what
you need to improve.
 
Day 1: Army Physical Fitness Test + max number of chin-ups
Day 2: Five-mile run for time
Day 3: 15-meter swim in ACUs and boots with LCE and dummy rifle.
Day 4: 12-mile road march, carrying 45 pound ruck for time.
 
Spend the rest of the week doing light cardio and recovery stretching.
 
Warm-up Drills (Before each workout)
 
Complete the following drills before each workout:
3-5 repetitions each:

 Calisthenics
 Bend and reach
 Around the World
 Squats
 Windmill
 Leg Whips
 Balance and Reach, Rearward
 Pushup-rotations
 Squat-Reach-Jump
 Movement Drills
 Side-step Lunge
 Corkscrew Lunge
 Walking Lunge
 Walking Bend
 Verticals
 Laterals
 Crossovers
 Shuttle run

Cool Down Drills

Complete the following drills after each workout in order to decrease your heart-and respiratory
rate to resting levels. 

 Mountain Climber Stretch

 Seated Hip Rotations
 Quadriceps Stretch
  Posterior Hip Stretch
 Scorpion
 Rotational Spine Stretch
 Prone Press
 Prayer Stretch
 Hip Flexor Stretch
 Hamstring Stretch
 2-part Gastroc-Soleus Stretch
 Pectoralis Stretch

“Although your muscles will reach failure, never let your mind reach failure.” – RASP 12-week
Training Program Manual

Quick links

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

Week 1

Monday

Pushups + Sit-ups (alternate sets: 40, 30, 20 reps)

Sprints (4 x 400 meter)
Notes: Do 40 pushups, and then 40 sit-ups. Do 30 pushups, and then 30 sit-ups, etc. 
 

Tuesday

Pull-up Ladder (1-6 x 3 rounds)

Cardio (30 minutes)
Notes: Pull-up rounds: Do one pull-up, rest 15-20 seconds, two pull-ups, rest, and repeat. Work
up to six reps, and then start another round. Do three rounds. Cardio: Choose from biking,
swimming, or elliptical.
 
Wednesday

Pushups + Sit-ups (alternate sets: 40, 30, 20 reps)

30-30 (10 rounds x 2)
Notes: 30-30, or “thirty-thirties”. Run at a high pace for 30 seconds, and then walk for 30
seconds. Do 10 rounds, walk for five minutes, and then complete 10 more rounds.
 

Thursday

Pull-up Ladder (1-6 x 3 rounds)

Cardio (30 minutes) 
Notes: Repeat of Tuesday’s workout.
 

Friday

Road March (4-miles)

Notes: Must be completed in less than 60 minutes, carrying a 45lb ruck.
 

WEEK 2

Monday

Pushups + Sit-ups (alternate sets: 50, 40, 30)

Sprints (5 x 400 meter)
 

Tuesday

Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)

Seated Rows (3 sets of 8 reps) Cardio (35 minutes)
Notes: Do a set of seated rows in between each pull-up round. Select a moderate weight for rows
on Tuesday; select a lighter weight on Thursday.
 

Wednesday

Pushups + Sit-ups (alternate sets: 50, 40, 30)

30-30 (11 rounds walking, 11 rounds running)
Notes: 30-30, or “thirty-thirties”. Run at a high pace for 30 seconds, and then walk for 30
seconds. Do 11 rounds, walk for five minutes, and then complete 11 more rounds.
 

Thursday
Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)
Seated Rows (3 sets of 8 reps) Cardio (35 minutes)
 

Friday

Run (3-miles)
Notes: Target under 24 minutes. 
 

WEEK 3

Monday

Pushups + Sit-ups (alternate sets: 60, 50, 40)

Sprints (6 x 400 meter)
 

Tuesday

Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)

Seated Rows (3 sets of 8 reps) Cardio (40 minutes)
Notes: Rows: select a moderate weight on Tuesday. Select a lighter weight on Wednesday.
 

Wednesday

Pushups + Sit-ups (alternate sets: 60, 50, 40)

30-30 (12 rounds, walk, 12 rounds running)
 

Thursday

Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)

Seated Rows (3 sets of 8 reps) Cardio (40 minutes)
 

Friday

Road March (6-miles)

Notes: Must be completed in less than 90 minutes, carrying a 45lb ruck.
 

WEEK 4

Monday
Running 20
Pushups + Sit-ups (20 rounds)
Notes: Place two markers 25 yards apart. Sprint to one marker and do one pushup, and then turn
around and sprint to the other marker and to two pushups. Continue until you reach 20 push-ups.
Rest for five minutes and then do 20 rounds with sit-ups.
 

Tuesday

Pull-ups (alternate sets:  3 sets, max reps)

Seated Rows (3 sets of 10 reps)  
Notes: Do as many pull-ups as you can for every set. Do a set of seated rows in between each
pull-up round. Select a moderate weight on Tuesday; select a lighter weight on Thursday.
 

Wednesday

Pushups + Sit-ups (alternate sets: 60, 50, 40)

30-30 (12 rounds, walk 5 minutes, 12 more rounds)
 

Thursday

Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)

Seated Rows (3 sets of 10 reps) Cardio (40 minutes)
 

Friday

Run (4-miles)
Notes: Target under 36 minutes.
 

WEEK 5

Monday

Running 20
Pushups + Sit-ups (20 rounds)
Notes: Repeat week four Monday workout.

Tuesday

Pull-up Ladder (alternate sets:  3 rounds of 1-6 reps)

Seated Rows (3 sets of 8 reps)
Cardio (45 minutes)

Notes: Rows: choose a lighter weight.

 

Wednesday

Road March (7-miles)

Notes: Under an hour and 45 minutes, carrying a 45lb ruck.
 

Thursday

Pushups + Sit-ups (3 sets of 25 reps each, alternate)

Cardio (30 minutes, easy pace)
 

Friday

Pull-ups (3 sets of 5 reps)

Jog (3-miles)
 

WEEK 6 - TEST WEEK

Monday

Complete APFT + max number of pull-ups

 

Tuesday

Complete five-mile run for time

 

Wednesday

Swim Test
 

Thursday

Road March Test

Notes: 10 miles with 45lb ruck, under two hours and 30 minutes.
 
Friday

Light Cardio (30 minutes) + Recovery Drill

 

WEEK 7

Monday

Pushups (10 sets of Pull-ups 10 reps)

Sit-ups (10 sets of 10 reps)
Sprints (7 x 400 meters)
Notes: Take a 10-second rest between sets. Do not alternate pushups and sit-ups.
 

Tuesday

Pull-ups (alternate sets: 10 sets of 3 reps)

Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
Notes: Alternate sets, use moderate weight for rows on Tuesday, use a ligher weight on
Thursday.
 

Wednesday

Pushups (1 minute, max reps)

Sit-ups (1 minute, max reps)
Run (1-mile for time)
 

Thursday

Pull-ups (3 sets of 6 reps)

Seated Row (3 sets of 12 reps)
Cardio (45)
 

Friday

Run (6-miles in 51 minutes)

Notes: Try for an 8:30/mile pace.
 

WEEK 8
Monday

Pushups (10 sets of 10 reps)

Sit-ups (10 sets of 10 reps)
Sprints (8 x 400 meters)
 

Tuesday

Pull-ups (10 sets of 3 reps)

Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
 

Wednesday

Pushups (1 minute, max out)

Sit-ups (1 minute, max out)
Run (1.5-miles for time)
 

Thursday

Pull-ups (3 sets of 6 reps)

Seated Row (3 sets of 12 reps)
Cardio (45)
 

Friday

Road March (10-miles in 2 hours 45 minutes)

 

WEEK 9

Monday

Running 20 +
Pushups and Sit-ups (20 rounds)
 

Tuesday

Pull-ups (10 sets of 2 reps)

Notes: Five seconds of rest between sets.
 
Wednesday

Pushups (2 minute, max reps)

Sit-ups (2 minute, max reps)
Run (2-miles, for time)
Pullups (max reps)
 

Thursday

Pull-ups (3 sets of 12 reps)

Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
 

Friday

Run (3-miles in 22 minutes 30 seconds)

Notes: Maintain 7:30/mile pace.
 

WEEK 10

Monday

Pushups + Sit-ups (alternate sets: 60, 50, 40)

Sprints: (4 x 800 meters)
 

Tuesday

Pull-ups (alternate sets: 3 sets, max reps)

Seated Row (3 sets of 12 reps)
Cardio: (45 minutes)
 

Wednesday

Pushups (5 sets of 20 reps)

Sit-ups (5 sets of 20 reps)
Sprint Ladder (12 rounds x 2)
Notes: Pushups and sit-ups: Do not alternate. Sprint Ladder: Do 12 rounds, walk for five
mintues, do 12 more rounds.
 

Thursday
Pull-ups (alternate sets: 3 sets of 6 reps)
Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
 

Friday

Road March (11-miles)

Notes: Under 2 hours and 45 minutes, carrying a 45lb ruck.
 

WEEK 11

Monday

Pushups + Sit-ups (alternate sets: 60, 50, 40)

Sprints: (5 x 800 meters)
 

Tuesday

Pull-ups (alternate sets: 10 sets of 3 reps)

Seated Row (10 sets of 3 reps)
 

Wednesday

Pushups (5 sets of 20 reps)

Sit-ups (5 sets of 20 reps)
Sprint Ladder (12 rounds x 2)
 

Thursday

Pull-ups (alternate sets: 3 sets of 6 reps)

Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
 

Friday

Run (5-miles for time)

 

WEEK 12
Monday

Pushups + Sit-ups (alternate sets: 60, 50, 40)

Sprints: (6 x 800 meters)
 

Tuesday

Pull-ups (alternate sets: 5 sets of 6 reps)

Seated Row (5 sets of 12 reps)
Cardio (45 minutes)
Notes: Rows: choose a moderate weight on Tuesday and a lighter weight on Thursday.
 

Wednesday

Pushups (5 sets of 20 reps)

Sit-ups (5 sets of 20 reps)
 

Thursday

Pull-ups (alternate sets: 3 sets of 6 reps)

Seated Row (3 sets of 12 reps)
Cardio (45 minutes)
 

Friday

Road March (12-miles in three hours)