Police Workout Plan

4 Weeks / 5 Days per Week / Intermediate

2 ratings

Workout Summary

Police officers put their lives on the line every day for the safety of others. Every day is different, and officers must be prepared for anything. With that in mind, police departments everywhere have implemented minimum fitness standards to make sure their officers are ready to handle the rigor... more

Police officers put their lives on the line every day for the safety of others. Every day is different, and officers must be prepared for anything. With that in mind, police departments everywhere have implemented minimum fitness standards to make sure their officers are ready to handle the rigors of keeping the peace.

The goal of this police officer workout plan is to get you in the kind of shape needed to pass the police physical fitness test. There's no excuse for being ready for everything except the fitness test!

Police Fitness Requirements

Police fitness test requirements vary from one police department to the next. For the most part they, are all pretty close to the same in that they require the following:
  • A timed 1.5 mile run (9:00 minutes maximum for some)

  • A 3.0 mile run (19:00 minutes maximum for some)

  • A minimum number of push-ups completed in a row without stopping (minimum of 70 for some)

  • A minimum number of chin-ups completed in a row without stopping (minimum of 18 for some)

  • A minimum 1 rep max for the bench press (250 lbs for some)

  • A minimum number of sit-ups completed in 1 minute (40 for some)

  • An obstacle course style test that involves running, jumping, and agility skills (3 minutes for some)

The above mentioned police physical fitness standards are some of the highest. If you can handle these, you would most likely pass the physical fitness test at almost any police department.

Good for Any Officer

There are a number of different general police workout routines that you could try, but this particular police workout routine is designed specifically to get you in the kind of shape needed to pass the police officer physical fitness test with flying colors.

Of course, some may have farther to go than others and may need to train for longer than just one month.With enough hard work and determination, there is no reason why anyone shouldn't be able to meet the police fitness standards!

It is worth pointing out that many if not all police departments have not only fitness requirements, but also body weight requirements. If you struggle with meeting the police weight guidelines, this workout plan will go a long way towards helping you get under the limit!

Don't miss out!

In order to have the best results possible, you should stick with the recommended police diet plan as well.

If you want to be able to pass the police physical fitness test, this is the workout plan for you! Even if you are not training to become a police officer, you can get a great workout and challenge yourself to see if you can meet the police physical fitness standards. Get started today, and be well on your way to crushing this fitness test!

Police Workout Plan

4 Weeks / 5 Days per Week / Intermediate

2 ratings
Police Workout Plan

Police Workout Plan

4 Weeks / 5 Days per Week / Intermediate

2 ratings

Workout Summary

Police officers put their lives on the line every day for the safety of others. Every day is different, and officers must be prepared for anything. With that in mind, police departments everywhere have implemented minimum fitness standards to make sure their officers are ready to handle the rigor... more

Police officers put their lives on the line every day for the safety of others. Every day is different, and officers must be prepared for anything. With that in mind, police departments everywhere have implemented minimum fitness standards to make sure their officers are ready to handle the rigors of keeping the peace.

The goal of this police officer workout plan is to get you in the kind of shape needed to pass the police physical fitness test. There's no excuse for being ready for everything except the fitness test!

Police Fitness Requirements

Police fitness test requirements vary from one police department to the next. For the most part they, are all pretty close to the same in that they require the following:
  • A timed 1.5 mile run (9:00 minutes maximum for some)

  • A 3.0 mile run (19:00 minutes maximum for some)

  • A minimum number of push-ups completed in a row without stopping (minimum of 70 for some)

  • A minimum number of chin-ups completed in a row without stopping (minimum of 18 for some)

  • A minimum 1 rep max for the bench press (250 lbs for some)

  • A minimum number of sit-ups completed in 1 minute (40 for some)

  • An obstacle course style test that involves running, jumping, and agility skills (3 minutes for some)

The above mentioned police physical fitness standards are some of the highest. If you can handle these, you would most likely pass the physical fitness test at almost any police department.

Good for Any Officer

There are a number of different general police workout routines that you could try, but this particular police workout routine is designed specifically to get you in the kind of shape needed to pass the police officer physical fitness test with flying colors.

Of course, some may have farther to go than others and may need to train for longer than just one month.With enough hard work and determination, there is no reason why anyone shouldn't be able to meet the police fitness standards!

It is worth pointing out that many if not all police departments have not only fitness requirements, but also body weight requirements. If you struggle with meeting the police weight guidelines, this workout plan will go a long way towards helping you get under the limit!

Don't miss out!

In order to have the best results possible, you should stick with the recommended police diet plan as well.

If you want to be able to pass the police physical fitness test, this is the workout plan for you! Even if you are not training to become a police officer, you can get a great workout and challenge yourself to see if you can meet the police physical fitness standards. Get started today, and be well on your way to crushing this fitness test!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Chin-Up Bar
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:19:00
-- 3.00 mi 00:19:00 -- -- --:--
Default
Chest / Beginner
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Lats / Intermediate
1 sets, 18 reps
1 -- --:--:-- 18 -- --:--
Default
Chest / Beginner
1 sets, 70 reps
1 -- --:--:-- 70 -- --:--
Default
Abs / Beginner
1 sets, 40 reps
1 -- --:--:-- 40 -- --:--
Default
Quads / Beginner
00:03:00
-- -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1.00 <span>mi</span> , 00:07:00
-- 1.00 mi 00:07:00 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:07:00
-- 1.00 mi 00:07:00 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:07:00
-- 1.00 mi 00:07:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 3 reps
3 -- --:--:-- 3 -- --:--
Default
Lats / Intermediate
3 sets, 9 reps
3 -- --:--:-- 9 -- --:--
Default
Chest / Beginner
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
1.50 <span>mi</span> , 00:12:00
-- 1.50 mi 00:12:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1.00 <span>mi</span> , 00:07:00
-- 1.00 mi 00:07:00 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:07:00
-- 1.00 mi 00:07:00 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:07:00
-- 1.00 mi 00:07:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 3 reps
3 -- --:--:-- 3 -- --:--
Default
Lats / Intermediate
3 sets, 9 reps
3 -- --:--:-- 9 -- --:--
Default
Chest / Beginner
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
1.50 <span>mi</span> , 00:12:00
-- 1.50 mi 00:12:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:45
-- 1.00 mi 00:06:45 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:45
-- 1.00 mi 00:06:45 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:45
-- 1.00 mi 00:06:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 4 reps
3 -- --:--:-- 4 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
1.50 <span>mi</span> , 00:11:00
-- 1.50 mi 00:11:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:45
-- 1.00 mi 00:06:45 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:45
-- 1.00 mi 00:06:45 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:45
-- 1.00 mi 00:06:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 4 reps
3 -- --:--:-- 4 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
1.50 <span>mi</span> , 00:11:00
-- 1.50 mi 00:11:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:30
-- 1.00 mi 00:06:30 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:30
-- 1.00 mi 00:06:30 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:30
-- 1.00 mi 00:06:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Quads / Beginner
1.50 <span>mi</span> , 00:10:00
-- 1.50 mi 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:30
-- 1.00 mi 00:06:30 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:30
-- 1.00 mi 00:06:30 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:30
-- 1.00 mi 00:06:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Quads / Beginner
1.50 <span>mi</span> , 00:10:00
-- 1.50 mi 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:15
-- 1.00 mi 00:06:15 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:15
-- 1.00 mi 00:06:15 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:15
-- 1.00 mi 00:06:15 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Lats / Intermediate
3 sets, 18 reps
3 -- --:--:-- 18 -- --:--
Default
Chest / Beginner
3 sets, 70 reps
3 -- --:--:-- 70 -- --:--
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Quads / Beginner
1.50 <span>mi</span> , 00:09:00
-- 1.50 mi 00:09:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:15
-- 1.00 mi 00:06:15 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:15
-- 1.00 mi 00:06:15 -- -- --:--
Default
Quads / Beginner
1.00 <span>mi</span> , 00:06:15
-- 1.00 mi 00:06:15 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Lats / Intermediate
3 sets, 18 reps
3 -- --:--:-- 18 -- --:--
Default
Chest / Beginner
3 sets, 70 reps
3 -- --:--:-- 70 -- --:--
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Quads / Beginner
1.50 <span>mi</span> , 00:09:00
-- 1.50 mi 00:09:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Triceps secondary Biceps secondary Forearms secondary Middle back secondary Quads primary Abs primary Chest primary Lats primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Chin-Up Bar

68 people started this plan

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Police Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Chin-Up Bar

68 people started this plan