12-Week AFT + CFT Prep

Program intention

Pass both the Army Fitness Test and Marine Corps Combat Fitness Test with a comfortable margin, even if starting from low fitness, while minimizing injury risk in a compressed timeline.

About this program

AFT coming up? Forget to maintain your fitness? CFT around the corner? Are you panicking? This is where you need to be. Aggressive but injury-conscious 12-week program for someone who has limited time before an Army Fitness Test (AFT) and/or Marine Corps Combat Fitness Test (CFT). Builds the specific capacities for both tests: 3RM deadlift, hand-release push-ups, sprint-drag-carry elements, plank, 2-mile run (AFT) plus 880-yard hard run, ammo-can overhead lifts, and maneuver-under-fire skills (crawls, drags, carries, agility). Starts conservatively for deconditioned trainees and ramps to test simulations. Designed to be started immediately when you realize the test is coming. Don't do this again, you silly goose.

Suggested fitness level

beginner

Beginner to intermediate. If completely sedentary, start with the lower end of all ranges and prioritize consistency over intensity for the first 3 weeks. Warm up thoroughly. Keep easy runs conversational. Progress running volume gradually. Strength work should leave 1–3 reps in reserve on most sets. Simulate ammo-can lifts with a 30-lb dumbbell, kettlebell, or plate held at the ends. Practice crawls and drags on grass or soft surfaces when possible. Deload volume in week 4 and week 8. Peak with full test simulations in weeks 10–11, then taper into week 12. Sleep, protein, and listening to your body are mandatory.