A 12-week, day-by-day plan that trains the Navy SEAL Physical Screening Test (PST): 500-yard combat sidestroke, push-ups, curl-ups, pull-ups, and a 1.5-mile run. It also covers rucking, mobility, nutrition, and printable logs.

Running builds to 6 miles a day by Week 12. The program trains past the navy.com elevated scores to the FMT Standard: 110 push-ups, 100 curl-ups, 25 pull-ups, and a sub-9:00 swim and run. The FMT Standard is Frogman Tactical's own target, not a Navy standard.

This is a standard. If you don't meet it, finish the program and repeat.

Instant PDF download after purchase.

Not affiliated with or endorsed by the U.S. Navy. This is not medical advice.

By the FMT Team Frogman Tactical · Led by a former Navy SEAL