March IDT Sample PT Plan

This month I have chosen to focus on Upper Body strengthening.  It is up to you to assess your Soldiers and determine where their weaknesses lie.  If push-ups seem to be the most failed event and/or your Soldiers can’t lift heavy equipment, then perhaps this workout is for you.

For this workout you will need a gym with some free-weights and other machines.  If you are not a fortunate unit and do not have a gym, improvise and use the resources you do have to complete this workout.

  • EXERCISE                                                      REPS
  • Pullups                                                               Failure
  • Dips                                                                     Failure
  • Situps                                                                 Max in 2:00
  • Bench Press                                                     50%; Max Reps w/ 2 Negatives
  • Pushups                                                            Max in 1:00 (go to your knees, too!)
  • Pulldowns                                                        50% bodyweight; Max Reps
  • Situps                                                                 Max in 2:00
  • Military Presses                                            Max Reps (10-30 lbs DB)
  • Curls                                                                  Max Reps (10-30 lbs DB)
  • Tricep Extension                                          Max Reps (10-30 lbs DB)
  • Situps                                                                Max in 2:00

Now, I know that you are feeling that!  You’re done now, right?….WRONG!  At this point, it is your call, you can go for another round and repeat that workout or do 20-30 minutes of cardio workout.  I highly recommend to do this all over again and to see if you can match what you did your first round.  Do this workout only once per week as to not burn yourself out and allow for recovery.

chuck holmes

Chuck Holmes
Former Army Major (resigned)

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7 thoughts on “March IDT Sample PT Plan”

  1. This is a good workout to follow and, provided you get your protein, you will see gains. Personally, I’m skeptical of doing a workout that is so intense you can only do it once a week. I feel like a routine that you can do 2-3 times a week will give you better results. I could be wrong though…maybe I should try this one out. Is this something you did for one month or did you do it over the course of several months? How long before you noticed results?

    Side note there’s a workout I discovered a while ago that is nothing more than 200 pushups a day. You can check it out on the link below. It’s not at all the type of thing you would want to do for an extended period of time, but if you do it for two weeks you will notice results. If you do for a longer period than that you’re just asking to injure yourself. Injured body = no gains.

    1. Amy Skalicky

      Actually, a varied workout is best, and by varied, I am referring to types of exercises as well as intensity. I agree with you, that routinely doing an intense workout like this all of the time is not advisable, but working it in at least some of the time gives your muscles the shake up it needs, especially to break through plateaus. This routine would be great once a week, with the wisely-mentioned recovery time, even varying the day it is done, for changing the order in which you work parts of the body is another great way to shake things up.

  2. Katelyn Hensel

    The only thing I would change is the sit ups. These staples of any workout, military PT or no, have been found to be the least productive ab workout you could be doing, aside from doing nothing at all. It strengthens only one of the EIGHT possible abdominal groups, and puts undue pressure on the neck. When I do my ab workouts, they vary, but in a quick workout typeset like this, I would probably replace the sit-ups with planking. Thanks for sharing though! I will have to add this workout checklist when I next hit the gym

    1. While I agree that the conventional “situp” will not fully workout your abs as much as others, we have to remember why we are doing PT in the first place. One of the main reasons is to prepare for the APFT. Whether we like it or not, the Army standard is the sit-up which primarily measures our muscular endurance with respect to our overall abdominal muscles and hip-flexors. Nothing like doing the actual exercise that you will be doing on the APFT during your PT routine to prepare.

      1. Good point, Justin. It’s always a good idea to train with the actual events you do during the APFT, including the situps. This is probably the best and easiest way to improve your scores.

  3. Justin,

    This is a great sample PT plan. I never really did much PT during drill weekend during my six years in the ARNG. But I could see the value in having a simple, yet effective PT plan. It would be great for morale and readiness. Thanks for sharing.


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