How About This?

[bengidaro]

This is the Green Berets workout plan. I'm hoping to work up to doing all of the sets. I'm lifting two or three days a week. I'm trying to switch off swimming and running on my non-lifting days. Does anyone have anything to add? (Remember this is not as a substitute for lifting)

Running= 3-5 miles as fast as possible
Swimming=1000-2000m each time
Pull ups=10 sets of 10 reps
Push ups=10-15 sets of 20 reps
Sit ups= 10 sets of 50 reps
Bodyweight Squats (My addition)=10 sets of 50 reps

[SpeedKillz]

yea that looks pretty tough. i like it. only thing i would add is an explosve element like clap pushups or whatever you like thats explosive in nature.

[Verstyle]

Good luck in keeping all that up,seems like an overload to me.

[K.O]

yea that looks pretty tough. i like it. only thing i would add is an explosve element like clap pushups or whatever you like thats explosive in nature.

I'd take out the bodyweight squats which are pretty useless(unless your in horrible shape)in which case you wouldnt be able to run 5 miles)
Take out the squats replace with burpees