The Army test is the only PT test with a barbell in it. Train it that way.
Most fitness-test programs hand you pushups and a run. The Army's does not work like that — a 340 lb deadlift and a 12 m power throw are scored events, and no amount of calisthenics will produce them. This is the one four-week workbook in the line that carries full barbell periodization, because the test demands it.
The engine behind it
You test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.
What is inside
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Every scored event trained deliberately: the 2-mile run, hand-release pushups, the plank, the three-rep-max trap bar deadlift, the standing power throw, and the sprint-drag-carry.
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A dedicated sprint-drag-carry day built on 300 yd shuttle protocol with a calculated target time, plus accessory work for the positions the event actually punishes.
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Barbell progression on squat, bench, deadlift or trap bar, and overhead press — ramping sets into working volume, peaking in week three with an AMRAP that recalculates your max, deloading in week four.
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A full pace table from your 2-mile time, out to marathon distance, with treadmill speed and grade conversions.
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Calisthenic volume calculated from your tested maxes — pullups, dips, toes-to-bar, situps and burpees over the bar, all sized to you.
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The standards printed for men and women: 2-mile under 13:30 / 15:00, 57+ / 50+ hand-release pushups, 3:30+ plank, 330 lb / 210 lb trap bar deadlift for a triple, 12 m / 8 m power throw, sprint-drag-carry under 1:29 / 1:55, 15+ / 8+ pullups.
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A movement library with demos for every lift and event, including the sprint-drag-carry itself.
Hybrid Strength Index. The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.
Who this is for
Soldiers with a record test on the calendar who want a score, not a survival. Especially useful if the deadlift or the power throw is the event costing you points — those are strength problems, and this program treats them as such.
Specifications
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Format: Excel workbook (.xlsx), auto-calculating. Printable.
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Length: 4 weeks · 5 days per week · build, peak, deload
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Tabs: program · Run Table · Movement Library
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Equipment: barbell and rack, trap bar, pullup bar, dip station, sled or equivalent, measured route
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Delivery: instant digital download
This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.
