Here. I googled "SFAS training plan.'' It was the first thing that came up.
If you don't want to make up your own strength portion you can scroll down to the bottom of the page and look at
this. It includes the strength stuff and the runs/rucks.
Merry Christmas.
As it's been said that stuff doesn't really matter for you. Being generally in shape is a must-you have to do basic training etc before anything SF related. Grinding it out on your own to be ready to SFAS before you depart wouldn't do much more than bum you out when you get off that bus and find out you'll be hanging out at 30th AG in a bay full of lepers for two weeks before basic starts.
You're asking for the study sheet for a 3000-level course before taking the SAT. It's just not relevant to you right now. Unless things have seriously changed, you'll get plenty of prep with a rucksack in the 18X pipeline.
If you are waiting because you are going to finish college first, great, do that. If you're waiting because you "need" this information, you're wasting your time-which is your most valuable commodity.