Free USMC Training Program

Max Your USMC PFT & CFT

100% Free Download

A 6-week program built to raise your score on both Marine Corps fitness tests. Pull-ups, plank, and the 3-mile run, plus CFT event prep.

6 weeks covering both the PFT and the CFT
Pull-up and plank progressions that add reps fast
3-mile run pacing and interval work
Movement to Contact, Ammo Lift, and Maneuver Under Fire prep
Instant PDF download, train anywhere

Get The Program

Enter your info and we will send the PDF straight to you.

Done. Check your email for the download link. If you opted into texts, watch your phone too.

Something went wrong. Try again, or email support@thebattlebunker.com and we will send it to you.

What You Get

What's Inside

The Full 6-Week Plan

Every session for both tests written out day by day. Open the PDF and train.

Pull-Up Progressions

Grease-the-groove and volume protocols that add reps whether you are at 3 pull-ups or 15.

3-Mile Run Program

Tempo runs and intervals with weekly pace targets built to cut minutes off your run.

CFT Event Prep

Sprint, ammo lift, and maneuver under fire conditioning so the CFT does not catch you off guard.

The Plan

Week By Week

Week 1

Baseline

Test your pull-ups, plank, and run. The plan builds off these numbers.

Week 2

Strength Volume

Pull-up and core volume climbs. Aerobic base runs continue.

Week 3

Run Focus

Interval work at goal pace. Calisthenics density increases.

Week 4

CFT Events

Sprints, carries, and ammo-lift conditioning layered onto your strength work.

Week 5

Peak

Hardest week of the program. Max practice sets and race-pace 3-mile work.

Week 6

Taper And Test

Recover, sharpen, and take both tests at full strength.

“Marines do not get to pick which test matters. This plan trains both so your score holds up on either one.”Austen Alexander, Navy Veteran and Founder

Questions

Common Questions

Is it actually free?

Yes. Enter your name and email and we send the full PDF straight to your inbox. No credit card, no trial, no catch.

What equipment do I need?

A pull-up bar and somewhere to run. Ammo-can work can be substituted with a dumbbell or sandbag.

Does this cover the plank change?

Yes. The core work is built around the plank standard, not crunches.

How do I get the program?

Fill out the form on this page. The PDF lands in your email within a couple minutes. Opt into texts and we will send the link to your phone too.

Two Tests. One Plan. Get After It.

The program is free. The results are on you. Enter your info and start training today.

Get The Free Program