United States Coast Guard
Training Plan Generator

United States Coast Guard — PFT Preparation

Configure your plan below. Programming is generalized — anyone with a medical profile, pregnancy/postpartum status, or an injury must follow authorized medical and command guidance before starting.

Warm-up (10 min)
Joint prep + dynamic drills
Session core
Cardio / strength / core focus
Skill
Event-specific technique work
Recovery
8h sleep, hydration, protein at every meal
8-week schedule
Week 1
5 sessions
MonCardio: intervals — 5×400 m @ target pace
TueStrength: Deadlift 3×5 · Pull-Up 4×max · Push-Up 3×15
WedCore & mobility: Plank 3×max · Dead bug 3×10 · Hanging knee raise 3×12
ThuCardio: tempo 20 min on 2-mile run pace
FriStrength: accessory (rows, presses, lunges 3×10)
Week 2
5 sessions
MonCardio: intervals — 5×400 m @ target pace
TueStrength: Deadlift 3×5 · Pull-Up 4×max · Push-Up 3×15
WedCore & mobility: Plank 3×max · Dead bug 3×10 · Hanging knee raise 3×12
ThuCardio: tempo 20 min on 2-mile run pace
FriStrength: accessory (rows, presses, lunges 3×10)
Week 3
5 sessions
MonCardio: intervals — 5×400 m @ target pace
TueStrength: Deadlift 3×5 · Pull-Up 4×max · Push-Up 3×15
WedCore & mobility: Plank 3×max · Dead bug 3×10 · Hanging knee raise 3×12
ThuCardio: tempo 20 min on 2-mile run pace
FriStrength: accessory (rows, presses, lunges 3×10)
Week 4
5 sessions
MonCardio: intervals — 5×400 m @ target pace
TueStrength: Deadlift 3×5 · Pull-Up 4×max · Push-Up 3×15
WedCore & mobility: Plank 3×max · Dead bug 3×10 · Hanging knee raise 3×12
ThuCardio: tempo 20 min on 2-mile run pace
FriStrength: accessory (rows, presses, lunges 3×10)
Week 5
5 sessions
MonCardio: intervals — 5×400 m @ target pace
TueStrength: Deadlift 3×5 · Pull-Up 4×max · Push-Up 3×15
WedCore & mobility: Plank 3×max · Dead bug 3×10 · Hanging knee raise 3×12
ThuCardio: tempo 20 min on 2-mile run pace
FriStrength: accessory (rows, presses, lunges 3×10)
Week 6
5 sessions
MonCardio: intervals — 5×400 m @ target pace
TueStrength: Deadlift 3×5 · Pull-Up 4×max · Push-Up 3×15
WedCore & mobility: Plank 3×max · Dead bug 3×10 · Hanging knee raise 3×12
ThuCardio: tempo 20 min on 2-mile run pace
FriStrength: accessory (rows, presses, lunges 3×10)
Week 7
5 sessions
MonCardio: intervals — 5×400 m @ target pace
TueStrength: Deadlift 3×5 · Pull-Up 4×max · Push-Up 3×15
WedCore & mobility: Plank 3×max · Dead bug 3×10 · Hanging knee raise 3×12
ThuCardio: tempo 20 min on 2-mile run pace
FriStrength: accessory (rows, presses, lunges 3×10)
Week 8
5 sessions
MonCardio: intervals — 5×400 m @ target pace
TueStrength: Deadlift 3×5 · Pull-Up 4×max · Push-Up 3×15
WedCore & mobility: Plank 3×max · Dead bug 3×10 · Hanging knee raise 3×12
ThuCardio: tempo 20 min on 2-mile run pace
FriStrength: accessory (rows, presses, lunges 3×10)
This plan is generalized fitness education. If you have a medical concern, injury, pregnancy or postpartum status, or an official profile, follow authorized medical and command guidance instead. ISHOT does not guarantee a passing outcome.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.