12-week ACFT Training Plan - Super8b

12-week ACFT Training Plan

12-week ACFT Training Plan

Author

SSG Abreu

Duration

12 weeks

Goals

Pass ACFT

Create an account to begin this workout plan and track progress.

Workouts

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 3 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 3 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 4 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 4 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 4 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 4 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 4 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 5 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 4 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 5 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 5 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps

Squats

5 x 10 reps
Overhead Press

5 x 10 reps
Deadlift

5 x 5 reps
Hip Thrust Bench

5 x 10 reps

Pull Up

1 x 5 reps
Push-up

1 x 10 reps
Squats

1 x 15 reps
Sit Up

1 x 15 reps

Squats

5 x 5 reps
Decline Bench Press

5 x 5 reps
Barbell Row

5 x 5 reps
Back Extension

5 x 5 reps

Run

1 x 5 mile

Hang Power Clean

5 x 5 reps
Incline Bench Press

5 x 10 reps
Lunges

5 x 10 reps
Row

5 x 10 reps