The Army Fitness Test (AFT) is the official physical fitness test of record for the entire United States Army, including Active Duty, Reserves, and National Guard. It evaluates the functional strength, power, endurance, and mental resilience required for modern combat through five events: the 3-rep max trap bar deadlift, hand-release push-ups, plank, sprint-drag-carry, and 2-mile run. Unlike previous tests, the AFT was designed to better reflect the real physical demands soldiers face in the field. Because AFT performance directly impacts promotions and serves as a key indicator of individual and unit readiness, showing up unprepared is not an option. Many soldiers train hard year-round, but without a structured, progressive plan built specifically for these events, they often fall short on test day — not from lack of effort, but from lack of targeted preparation. Proper training ensures you don't just pass the test, but perform at the level your career and your team depend on.

The program is designed to build strength, engine capacity, and durability while preparing you to perform at a high level for your AFT test.

It is broken into three distinct phases: Base (Weeks 1-3), Build (Weeks 4-6), and Peak (Weeks 7-9).

While a full gym setup is ideal, you can use what you have as long as you maintain the intent of the movement, such as substituting dumbbells for kettlebells or bands for cables.

The trap bar deadlift is the primary focus as it is the movement tested on the AFT, though a barbell can be used if a trap bar is unavailable.

A heart rate monitor is recommended for accuracy since training is zone-based, but you can also run based on feel if you do not have one. Zone 1 is very easy with full conversation ability. Zone 2 is easy with comfortable conversation. Zone 3 is moderate with short sentences. Zone 4 is hard with only a few words possible. Zone 5 is maximum effort where it is difficult to speak.

This is a six-day-a-week training program.

Have an AFT score within the past 6 months, or establish your trap bar three-rep max, your max hand-release push-ups in two minutes, and 2-mile run time to track your improvement.

Recovery is critical; you must prioritize nutrition, hydration, sleep, and mobility work (like foam rolling) to progress and prevent injury.

No, it can be used as a general strength program to make you stronger, faster, and more durable for daily job execution or deployment.

Prioritize consistency over perfection, give honest effort every day, and trust the scientifically tested process.

RPE stands for rate of perceived exertion. Instead of using strict percentages based on a 1-3 rep max, we utilize an RPE scale from 1 to 10 to guide your intensity. A 1/10 represents minimal effort, while a 10/10 signifies a maximum, all out attempt with no remaining energy.

If a movement is prescribed at an RPE of 7/10, you should operate at roughly 70% of your maximum effort. This typically equates to having approximately three reps in reserve at the end of a set.

RIR is a metric used to measure your remaining capacity during a set. For example, if you complete five deadlift repetitions but feel you could have performed eight, your RIR is 3. As you progress, your ability to accurately gauge this capacity will improve. If you reach a point where you cannot perform another rep with proper form, your RIR is zero. Generally, an RPE of 8/10 corresponds to an RIR of 2.

The intent of an AMRAP (As Many Rounds As Possible) is to maintain a high work capacity through continuous effort. However, you must prioritize movement quality over speed. Aim to transition between exercises without scheduled rest as long as you can maintain proper mechanics.

When performing exercises within a Block, maintain momentum by resting only 30-45 seconds between movements. Your full recovery period, typically 60 seconds to 2 minutes, should occur after completing an entire round of all prescribed exercises. You may extend this rest as intensity and loads increase to ensure performance remains high.

To ensure safety and movement quality, we have provided instructional videos for every exercise. We strongly recommend reviewing these daily to verify your technique. Links are located at the bottom of your daily PDF and within the video descriptions.

If you do not have access to a prescribed machine, refer to the MTNTOUGH Cardio Conversions spreadsheet. This allows you to substitute equipment while maintaining the original physiological intent of the session.

Trust the process. Allowing some blocks to feel less intense aids recovery for high-output days. However, if necessary, you can increase difficulty by adding a weight vest, placing a plate on your back, or using light resistance bands.

Your kit should weigh between 10% and 20% of your body weight, aligning with military doctrine.