u/BigDrock96

I’m 30 years old, I’m 5’11 188.5LBs, body fat percentage is at 11-13% and work full time as a blue collar maintenance mechanic with a 60-70 hour week job. I’m looking to join the national guard and get a 18x contract and get into the SFAS pipeline. This is my current workout plan. Open to any suggestions and ideas. Keep in mind I also get from 10k-14k steps just alone from work some of the days depending how busy it gets.

TRAINING PLAN

Mon
Easy run + Lift A: chest/arms/pull-ups
6 mi
Tue
Easy aerobic run + push-ups/planks
6 mi
Wed
Quality run: tempo/intervals
6 mi
Thu
Easy run + Lift B: chest/arms/pull-ups/grip
6 mi
Fri
Easy/recovery run + push-ups/planks
Rest day
Sat
Long run/easy pace
10–12 mi
Sun
Ruck —
12 miles