Overview
This program covers the bodyweight exercises common across military and first responder PT tests: push-ups, planks, sit-ups, and pull-ups. It runs 12 weeks and uses percentages of your individual maxes, so it self-scales to your fitness level — no arbitrary level brackets needed.
The running component of your PT test is not included here. Pacewright's running plans handle that separately. This program focuses exclusively on the bodyweight events so you can train them without interference from your cardio work.
Sit-ups are being replaced by planks across most branches. This program includes both, but emphasizes planks as the more widely tested event. If your test doesn't require sit-ups, skip those exercises.
Who it's for: Military service members, first responders, police officers, firefighters — anyone preparing for a timed bodyweight fitness test.
What you'll need: Floor space. A pull-up bar if you're training pull-ups (Marines PFT primarily — optional for other branches).
Warm-up (before every session)
5 minutes before each session:
- 1–2 minutes of light movement — jumping jacks, jogging in place, or arm swings
- 10 arm circles forward, 10 backward
- 10 cat-cow stretches (on hands and knees, alternate between arching and rounding your back)
- 5–10 wall push-ups or incline push-ups at an easy effort
- 10–15 seconds of easy plank hold to activate your core
Baseline assessment
Before starting, test your max for each exercise you'll be training. Rest at least 5 minutes between tests. Go until your form breaks down, then stop. The number where your form was still clean is your baseline.
| Exercise | How to test |
|---|---|
| Push-ups | Max reps, untimed, good form. Stop when form breaks. |
| Plank | Max hold time in forearm plank. Stop when hips sag or back arches. |
| Sit-ups (if needed) | Max reps in 2 minutes. Use the form your test requires. |
| Pull-ups (if needed) | Max reps, dead hang, no kipping. Full extension at bottom, chin over bar at top. |
Every workout in this program uses percentages of these maxes, so it automatically scales to your ability. "%max" means that percentage of your most recent max test. If your max push-ups are 40, then 50% = 20 reps per set.
The program
The program has four phases: Base Building, Build, Peak, and Taper. You'll re-test your maxes at the end of Weeks 4 and 8 to recalibrate. Exercises marked "if training" are only for those who need that exercise for their specific test.
Phase 1: Weeks 1–4 — Base Building
Build work capacity and clean form. Volume is moderate. Focus on doing every rep right.
Day 1 — Push Focus
| Exercise | Prescription |
|---|---|
| Push-ups | 5 sets × 50% max, 60s rest |
| Plank | 3 holds × 50% max time, 60s rest |
| Sit-ups (if training) | 3 sets × 50% max, 60s rest |
Day 2 — Pull/Core Focus
| Exercise | Prescription |
|---|---|
| Pull-ups (if training) | 5 sets × 40% max, 90s rest (or negatives if <3 pull-ups) |
| Plank | 4 holds × 40% max time, 60s rest |
| Side plank | 2 holds × 30s each side |
Day 3 — Mixed + Test
| Exercise | Prescription |
|---|---|
| Push-ups | 4 sets × 50% max, 60s rest + 1 max set |
| Plank | 2 holds × 50% max time, 90s rest + 1 max hold |
| Sit-ups (if training) | 3 sets × 50% max, 60s rest |
| Pull-ups (if training) | 3 sets × 40% max, 90s rest + 1 max set |
Re-test (end of Week 4): After a rest day, re-test your max for every exercise. Update all your numbers and recalculate percentages for Weeks 5–8.
Phase 2: Weeks 5–8 — Build
Using your updated maxes. Percentages and volume increase. You should start to feel challenged on the last sets — that's the point.
Day 1 — Push Focus
| Exercise | Prescription |
|---|---|
| Push-ups | 5 sets × 60% max, 60s rest |
| Plank | 3 holds × 60% max time, 60s rest |
| Sit-ups (if training) | 4 sets × 55% max, 60s rest |
Day 2 — Pull/Core Focus
| Exercise | Prescription |
|---|---|
| Pull-ups (if training) | 5 sets × 50% max, 90s rest |
| Plank | 4 holds × 50% max time, 60s rest |
| Side plank | 3 holds × 30s each side |
Day 3 — Mixed + Test
| Exercise | Prescription |
|---|---|
| Push-ups | 5 sets × 55% max, 60s rest + 1 max set |
| Plank | 3 holds × 55% max time, 90s rest + 1 max hold |
| Sit-ups (if training) | 3 sets × 55% max + 1 max timed set (2 min) |
| Pull-ups (if training) | 4 sets × 50% max + 1 max set |
Re-test (end of Week 8): After a rest day, re-test your max for every exercise. Update all your numbers and recalculate percentages for Weeks 9–11.
Phase 3: Weeks 9–11 — Peak
Highest volume. Shorter rest periods simulate test conditions. This is where the biggest gains happen.
Day 1 — Push Focus
| Exercise | Prescription |
|---|---|
| Push-ups | 6 sets × 60% max, 45s rest |
| Plank | 3 holds × 65% max time, 60s rest |
| Sit-ups (if training) | 4 sets × 60% max, 45s rest |
Day 2 — Pull/Core Focus
| Exercise | Prescription |
|---|---|
| Pull-ups (if training) | 5 sets × 55% max, 60s rest |
| Plank | 4 holds × 55% max time, 60s rest |
| Side plank | 3 holds × 40s each side |
Day 3 — Simulated Test
Perform this every Day 3 during Weeks 9–11. This simulates actual test conditions.
| Exercise | Prescription |
|---|---|
| Push-ups | 1 timed max set (2 minutes, military form) |
| Rest 5 minutes | |
| Plank | 1 max hold |
| Rest 5 minutes | |
| Sit-ups (if training) | 1 timed max set (2 minutes) |
| Rest 5 minutes | |
| Pull-ups (if training) | 1 max set (dead hang) |
Phase 4: Week 12 — Taper
Reduced volume before your test. Research (Stew Smith protocol) shows 3 days of complete rest before testing produces supercompensation.
| Day | Workout |
|---|---|
| Day 1 | 3 sets × 40% max for each exercise, 90s rest. Easy effort. |
| Day 2 | 2 sets × 30% max for each exercise. Very easy. |
| Day 3+ | Complete rest until test day. Minimum 3 full rest days before your test. |
Test day: After at least 3 full rest days, take your PT test. Trust the taper. Doing push-ups the day before will not help — 3 days of complete rest is backed by research.
Branch-specific notes
Army ACFT
Practice hand-release push-ups specifically — not just standard push-ups. The form is different and you need to train the specific movement pattern. Plank scoring is gender-neutral.
Marines PFT
Pull-ups earn a max of 100 points vs 70 for push-ups — invest your time in pull-ups if you're choosing between events. Plank scoring is age/gender-neutral.
Navy PRT
Standard push-ups and plank. Two tests per year starting 2026.
Air Force
Choice between 1-minute standard push-ups or 2-minute hand-release push-ups. Choice between sit-ups or reverse crunches. 2-mile run coming in 2026.
Coast Guard
Mirrors Navy standards closely.
Police (Cooper Institute)
Usually 1-minute push-ups and 1-minute sit-ups. Standards vary by department — check your specific agency's requirements.
Exercise form guide
Standard push-up
- Hands shoulder-width apart, fingers pointing forward
- Body in a straight line from head to heels — no sagging hips, no piking up
- Lower until your chest nearly touches the floor (arms break 90 degrees minimum)
- Push up to full arm extension
- Elbows track at about 45 degrees from your body, not flared out to the sides
- Common mistake: Only going halfway down. Full range of motion builds more strength.
Hand-release push-up (military variant)
For Army ACFT and Air Force PT test preparation.
- Lower until chest, hips, and thighs touch the ground simultaneously
- Lift hands off the ground and extend arms fully to the sides (T position)
- Place hands back and push up as a single unit
- No bending at knees, hips, or trunk during the push-up phase
- Common mistake: "Worming" up (hips rising before chest). Push up as one rigid plank.
Forearm plank
- Forearms on the ground, elbows directly under shoulders
- Body in a straight line from head to heels — no sagging hips, no piking up
- Squeeze your glutes and brace your core as if someone is about to push you
- Breathe steadily — in through the nose, out through the mouth
- Common mistake: Letting hips sag as you fatigue. Squeeze your glutes harder to correct this.
Sit-up
- Lie on your back, knees bent at roughly 90 degrees, feet flat on the ground (can be held)
- Cross arms on chest or place hands behind head (per your test standard)
- Curl up until elbows touch thighs, then lower until shoulder blades touch the ground
- Keep a steady rhythm — don't rest at the top or bottom
- Common mistake: Pulling on your neck with your hands. Your hands are just resting behind your head, not yanking you up.
Tips for success
- Practice under test conditions. Hard surface, someone watching, no music, test-specific form. The more you simulate the real thing, the less test day anxiety matters.
- Shorter rest periods in Phase 3 are intentional. The 45-second rest periods simulate the sustained effort of a timed test where you don't get long breaks.
- The simulated tests on Day 3 in Weeks 9–11 are critical. They teach your body and mind what test day feels like. Don't skip them.
- Trust the taper. Doing push-ups the day before your test will not help. Three days of complete rest is backed by research. Your body needs time to supercompensate.
- If you're also running for your PT test, Pacewright's running plans handle the cardio component. Pair bodyweight sessions with easy run days rather than hard run days.
What's next?
After completing the 12-week program, you have three paths:
- Re-test and repeat. Your new maxes will be significantly higher. Run the program again with your updated numbers for another cycle of gains.
- Target a specific weakness. The Push-up Builder, Plank Progression, and Pull-up Program let you focus on a single event that needs extra work.
- Go adaptive. Pacewright Pro tracks your branch-specific scoring, predicts your PT test scores, adjusts difficulty in real time, and manages fatigue across your running and strength training together. Get notified when it launches.