Army Fitness

Physical Fitness Standards for the US Army

Super Situp Training Plan

Following this training plan should give you a solid abdominal t and base to score at least a Good High on the sit-up portion of the PRT. You can incorporate this plan into your normal work out, or do this as a standalone workout plan. The key to excelling in pushups is repetition. Unlike pushups, situps are a bit harder to do in your normal work spaces; therefore, when going to the gym, you should start and finish with situps. 

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

One

15 x 3

Rest

15 x 2

Normal Workout

Incline

sit-ups

10 x 4

Normal Workout

Max x 3

Core Training

Rest

Two

20 x 3

Rest

20 x 2

Normal Workout

Incline

sit-ups

15 x 4

Normal Workout

Max x 3

Core Training

Rest

Three

25 x 3

Rest

25 x 2

Normal Workout

Incline

sit-ups

20 x 4

Normal Workout

Max x 3

Core Training

Rest

Four

30 x 3

Rest

30 x 2

Normal Workout

Incline

sit-ups

25 x 4

Normal Workout

Max x 3

Core Training

Rest

Five

35 x 3

Rest

35 x 2

Normal Workout

Incline

sit-ups

25 x 4

Normal Workout

Max x 3

Core Training

Rest

Six

35 x 3

Rest

35 x 2

Normal Workout

Incline

sit-ups

30 x 4

Normal Workout

Max x 3

Core Training

Rest

Seven

40 x 3

Rest

40 x 2

Normal Workout

Incline

sit-ups

30 x 4

Normal Workout

Max x 3

Core Training

Rest

Eight

45 x 3

Rest

45 x 2

Normal Workout

Incline

sit-ups

30 x 4

Normal Workout

Max x 3

Core Training

Rest

* Remember: Do not start ANY workout unless you are physically able.  Check with your Doctor before performing any of these exercises.