text: http://www.usarec.army.mil/im/formpub/REC_PUBS/p601_25.pdf\n\nUS Army Pamphlet 601-25.  Read the whole thing.  The Physical Fitness program in chapter 4 is 5 weeks long.  Do it at a minimum, continue to build on it after week five if you have time.  Pay attention to nutrition, you need to eat healthy.