What’s up everyone!
I have been working out for some months only for aesthetic purposes. I bulked hard along those months and gained a lot of fat but also a lot of muscle and am satisfied with my muscle gains now.
But, it is time now to stop working out just for aesthetic purposes bc I have a competition next year which is basically muscle endurance and cardio. (it will be push ups, pull ups, curl ups and 3 mile under 22 minutes test)
So, right now all I care about is to get my endurance and strength up. To be honest, my strength, endurance and cardio SUCKS.
So, what would be a good routine that would focus in strength and muscle endurance? (I can workout everyday) I have planned in my mind something like this:
DAY 1 - BODYWEIGHT AND CARDIO
DAY 2 - FULLBODY 5X5
DAY 3 - BODYWEIGHT AND CARDIO
DAY 4 - FULLBODY 5X5
DAY 5 - BODYWEIGHT AND CARDIO
DAY 6 - FULLBODY 5X5
DAY 7 - REST
and then repeat.
Basically the BODYWEIGHT AND CARDIO portion is doing push ups, curls ups, and pull ups after a 3 mile run. And the FULLBODY I’m probably thinking about doing ICF 5x5.
But, how would the progression work, for example, in bodyweight? If I can do 50 pushups in a row, what would be the best way to progress? Is there a routine for that? Like hundredpushups.com, or should I just try to get more reps everytime? Same for running, is there a routine that could help me go from 30 minutes 3 mile to 22 minutes 3 mile?
(also, I am cutting atm)
STATS: 5’4, 140lbs
thx in advance