Coach Rafael Aragao
Tactical / Military, Tactical, Strength & Conditioning, General FitnessBuilt for the FBI Physical Fitness Test: pull-ups, the 300-meter sprint, push-ups and the 1.5-mile run, in order, with no more than 5 minutes between events.
This is Weeks 5–12 of my Fit Test Prep plan. It picks up from your Week 4 practice test. Three full-body lifting days, two easy Zone 2 days and one conditioning day a week.
• Pull-up progressions for every level, from zero reps to strict reps
• Conditioning that builds toward your 1.5-mile pace without running hard every day
• Every set, rep and load in the app
• A full practice test at the end of Week 12
New here? Start with the free 4-week starter at coachrafaelaragao.com/pft, then come back for Weeks 5–12.
Coach Rafael Aragao: 20+ years coaching military members, executives and busy professionals. M.S., George Mason University.
Independent program. Not affiliated with or endorsed by the FBI.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Lying Feet Elevated Crunch
2 x 12
A2
Scapular Dips
2 x 8
B
Ab Wheel Rollout
2 x 8-10
C
Pull-Up FBI
D
Goblet Front Foot Elevated Split Squat
2 x 12
E
Trap Bar Deadlift
3 x 5 @ 75 %
F
Dumbbell Row
3 x 12
G
Half Kneeling Single-Arm Lat Pull Down
3 x 12
H1
High Cable Bicep Curls
3 x 12
H2
Push Up
A
Cardio
A1
Decline Crunch
2 x 12
A2
Feet Elevated Scapular Pull-Ups
2 x 8
B
Pull-Up FBI
C
Half Kneeling Single Arm Cable Row
3 x 12
D
Bench Press Incline DB
3 x 12
E
Rear Delt Cable Row
3 x 12
F
Goblet Squat KB
3 x 10
G
Contralateral B-Stance RDL
3 x 12
H
Triceps Cross Cable Pressdown
3 x 15
A
Cardio
A1
Lying Feet Elevated Crunch
2 x 12
A2
Scapular Push Up
2 x 10
B
Hanging Knee Raise
2 x MAX
C
Pull-Up FBI
D
Hand Supported Bulgarian Split Squat
2 x 12
E
45 Degree Leg Press
3 x 12
F
Wide Grip Pull Down
3 x 12
G
Push Up
H
Chest Supported Medial Delt DB Raise
3 x 15
A
Cardio
