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Police Workout Plan
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Police Workout Plan

4 Weeks / 5 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
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2 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5

Police Workout Test Day

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Running   Video icon
3.00 miles 00:19:00 None
1 1 None
Chin-Up   Video icon
1 18 None
Push-Up   Video icon
1 70 None
Sit-Up   Video icon
1 40 None
00:03:00 None

Notes:

Warm up thoroughly with some light jogging and some dynamic stretching. This is the once-per-week test day where you will act just as if you are taking the real police physical fitness test. This way you can track your progress from week to week and get accustomed to the pacing of the test. Cool down at the end of the workout with some static stretching.

Police Running Workout

Exercise Sets/Distance Reps/Time Rest (min)
Running   Video icon
1.00 miles 00:07:00 None
Running   Video icon
1.00 miles 00:07:00 None
Running   Video icon
1.00 miles 00:07:00 None

Notes:

Warm up thoroughly with some light jogging and some dynamic stretching. This police running workout is designed to help you start to piece together the different legs of the 3 mile run.

Rest 3 minutes in between each mile for the first day you perform the workout. Decrease the rest time by 30 seconds each time you perform the workout. Cool down at the end of the workout with some static stretching.

Police Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 3 None
Chin-Up   Video icon
3 9 None
Push-Up   Video icon
3 35 None
Sit-Up   Video icon
3 20 01:00
Running   Video icon
1.50 miles 00:12:00 None

Notes:

Warm up thoroughly with some light jogging and some dynamic stretching. This police full body workout is designed to overload your muscles and trick your central nervous system so that by the end of the month when test day rolls around, your body will think, "That's it??". Cool down at the end of the workout with some static stretching.

Police Running Workout

Exercise Sets/Distance Reps/Time Rest (min)
Running   Video icon
1.00 miles 00:07:00 None
Running   Video icon
1.00 miles 00:07:00 None
Running   Video icon
1.00 miles 00:07:00 None

Notes:

Warm up thoroughly with some light jogging and some dynamic stretching. This police running workout is designed to help you start to piece together the different legs of the 3 mile run.

Rest 3 minutes in between each mile for the first day you perform the workout. Decrease the rest time by 30 seconds each time you perform the workout. Cool down at the end of the workout with some static stretching.

Police Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 3 None
Chin-Up   Video icon
3 9 None
Push-Up   Video icon
3 35 None
Sit-Up   Video icon
3 20 01:00
Running   Video icon
1.50 miles 00:12:00 None

Notes:

Warm up thoroughly with some light jogging and some dynamic stretching. This police full body workout is designed to overload your muscles and trick your central nervous system so that by the end of the month when test day rolls around, your body will think, "That's it??". Cool down at the end of the workout with some static stretching.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Calves blue Glutes blue Hamstrings blue Hipflexors blue Biceps blue Forearms blue Middleback blue Shoulders blue Triceps blue Abs blue Quads orange Lats orange Chest orange Abs orange
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