2. This plan is specifically designed to prepare soldiers for the Army Combat Fitness Test (ACFT). It targets the muscle groups and skills that will be assessed during the ACFT, and aims to improve overall fitness and strength.

Yes, you can. However, be sure to start with lower weights and focus on maintaining proper form. As your strength and conditioning improve, gradually increase the weights.

The plan is designed for five days a week. It's recommended to have at least two rest days to allow for adequate recovery and muscle growth.

While this plan can be performed in a gym, many of the exercises can be modified for home workouts. If you don't have access to certain equipment, substitute with a similar exercise that targets the same muscle group.

It's okay to modify exercises based on your personal fitness level. For example, if pull-ups are too difficult, you can use a resistance band for assisted pull-ups or do negatives until you build up your strength.

A balanced diet high in protein is important for muscle recovery and growth. Also, be sure to stay hydrated, particularly on workout days.

Remember that progress can be slow and varies greatly between individuals. Make sure you're performing the exercises correctly, eating a healthy diet, and getting enough rest. If you're still not seeing improvements, consider consulting a fitness professional.

Yes, feeling sore after workouts, especially in the beginning, is normal. This is called delayed onset muscle soreness (DOMS). However, if the pain doesn't fade, or you feel sharp or persistent pain, you should rest and consult a healthcare professional.

Rest days are crucial for muscle recovery and growth. However, light activities such as walking, stretching or yoga can be beneficial and can help increase blood flow and aid in recovery. Also, use this time to hydrate, eat nutrient-dense foods, and sleep well to aid in recovery.

This can vary depending on a number of factors, including your diet, sleep, and current fitness level. However, with consistent training, you can expect to start seeing improvements in strength and endurance within a few weeks. Major physical changes might take a few months.

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag [INSERT HASHTAG HERE] or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

* Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!