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BoostcampPNG

My ACFT Run

by Fatima S.
9 athletes joined

Program Description

This program will help improve or maintain your aerobic and anaerobic endurance for the ACFT, namely the run and Sprint-Drag-Carry event.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 04, 2024 03:40
  • Last Edited
    Jan 08, 2025 10:29
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2A
400m Sprint
8
1 mins
RPE 8.5
2B
Walk
8
2 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
35 mins
RPE 6
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
1
20 reps
-
1B
Squat (Bodyweight)
1
10 reps
-
1C
Lateral Lunge
1
10 reps
-
1D
Walking Lunge
1
10 reps
-
1E
Mountain Climber
1
15 reps
-
2
Run
1
20 mins
RPE 7
3
Stretching
1
10 mins
-
Week 1
1 / 12 Weeks
Day 4
1A
Calf Raise (Bodyweight)
1 Set
20 Reps
-
1B
Squat (Bodyweight)
1 Set
10 Reps
-
1C
Lateral Lunge
1 Set
10 Reps
-
1D
Walking Lunge
1 Set
10 Reps
-
1E
Mountain Climber
1 Set
15 Reps
-
2
Run
1 Set
20 mins
@7
3
Stretching
1 Set
10 mins
-
Day 3
1A
Calf Raise (Bodyweight)
1 Set
20 Reps
-
1B
Squat (Bodyweight)
1 Set
10 Reps
-
1C
Lateral Lunge
1 Set
10 Reps
-
1D
Walking Lunge
1 Set
10 Reps
-
1E
Mountain Climber
1 Set
15 Reps
-
2
Run
1 Set
35 mins
@6
3
Stretching
1 Set
10 mins
-
Day 2
1A
Calf Raise (Bodyweight)
1 Set
20 Reps
-
1B
Squat (Bodyweight)
1 Set
10 Reps
-
1C
Lateral Lunge
1 Set
10 Reps
-
1D
Walking Lunge
1 Set
10 Reps
-
1E
Mountain Climber
1 Set
15 Reps
-
2A
400m Sprint
8 Sets
1 mins
@8.5
2B
Walk
8 Sets
2 mins
-
3
Stretching
1 Set
10 mins
-
Day 1
1A
Calf Raise (Bodyweight)
1 Set
20 Reps
-
1B
Squat (Bodyweight)
1 Set
10 Reps
-
1C
Lateral Lunge
1 Set
10 Reps
-
1D
Walking Lunge
1 Set
10 Reps
-
1E
Mountain Climber
1 Set
15 Reps
-
2
Run
1 Set
35 mins
@6
3
Stretching
1 Set
10 mins
-