MARINE PFT Prep (4 week program)

A perfect PFT is 20 pullups, a fast three miles, and a plank that does not quit.

Four weeks, five days, no barbell. This program is bodyweight from end to end because the Marine PFT is a bodyweight test, and time spent under a bar is time not spent adding pullups.

How it builds your program

You test first, then the workbook does the arithmetic. Every prescribed set is a calculated percentage of the max you actually recorded — if you tested 18 pullups, you get sets sized for an 18-pullup athlete, and they climb as the weeks progress. Your timed run seeds a full pace table, Zone 2 endurance through anaerobic speed, so every run has a target instead of a vibe.

What is inside

• A weekly split that trains both halves of the test: distance and strength, tempo and strength, a pure calisthenics anaerobic day, a Zone 2 nose-breathing distance run, and a speed day built on mile and 400 m repeats.
• Every scored event covered — pullups, two-minute pushups, one-minute situps, the plank, and the 3-mile run.
• Volume calculated from your maxes, not from a generic table. Dips, chinups, toes-to-bar and burpees over the bar all scale to your tested numbers and climb week over week.
• A 3-mile-anchored pace table covering every training zone from endurance to anaerobic speed, with rest-period guidance for each.
• Week three peaks, week four deloads, so you arrive at the test sharp rather than cooked.
• The standards on the sheet: 20+ / 10+ pullups, 80+ / 47+ pushups in two minutes, 50+ / 38+ situps in a minute, 3:30+ plank, 26+ / 15+ burpees, 30 / 10 dips, 12 / 4 toes-to-bar.

Who this is for

Marines chasing a first-class PFT or a perfect score, and anyone who needs pullups and a three-mile time to improve at the same time without a gym membership.

Specifications

• Format: Excel workbook (.xlsx), auto-calculating. Printable.
• Length: 4 weeks · 5 days per week
• Tabs: program · Run Table · Movement Library
• Equipment: pullup bar, dip station, and a measured route. No barbell required.
• Delivery: instant digital download

This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.