Stumbled across this this program the other day. I enjoy it as there's a nice balanced array of exercised to perform, rather than just busting out a whole bunch of pushups or situps. There are prescribed reps to hit for each set based on around where you score on the PRT. Note that it is designed for the Army PRT (PFT?), so things like the situp form are different, but I figure it's close enough. Essentially the flow is: 3 sets of pushups 3 sets of situps 1 set of close grip pushups 1 set of wide grip pushups Few sets of crunches Turn and bounces (which are a bit strange, watch the video below) Flutter kicks (abs) Leg spreaders (abs) Give it a read: http://www.elon.edu/docs/e-web/academics/elon_college/rotc/Training_to_Max_PT.pdf Youtube video explaining everything: Figured I'd share, may be useful to someone.