Workout plans to meet my goals

[jack3410]

My Goals:
Squat 315lb for 5 reps / currently at 275lb for 5
Bench 225lb for 10 reps / currently 165lb for 10
standing military press 135 for 10 reps / currently at 95lb
Run 6 miles under 48 minutes / currently at 60 minutes
Swim 500m (20 laps) Side stroke under 8 minutes / currently at 7:40 minutes
30 consecutive pull ups / currently at 10
80 push ups in two minutes - / currently at 85

Right now I weigh 180lb and I'm 6 ft tall. I have been focusing more on my squat and bench goals lately but I know that i need to incorporate everything including cardio. I find it very hard to squat once a week and run once a week (I feel like I need 3-4 rest days after both squatting and running, is this true or am I a pussy and should push through my sore legs during workouts). Any one know of any god workout plans that will work on all my goals?

[TheViking1992]

Soreness is a sign of infrequent training... it has nothing to do with recovery or muscle growth. You should atleast squat twice a week, when you're not using heavy enough weights yet. You should do every major compound exercise twice a week...

[NinjaBody]

For the push ups you could just do 5 less to hit your goal.

Btw are those just random goals? Because it's quite a lot to go for at once, especially when they're all over the place.

And yeah, on the days you don't feel like squatting you could easily hit PRs

[jack3410]

For the push ups you could just do 5 less to hit your goal.

Btw are those just random goals? Because it's quite a lot to go for at once, especially when they're all over the place.

And yeah, on the days you don't feel like squatting you could easily hit PRs

My personal goals are bench, squat, and military press. The running, swimming, pull ups and push ups are for Military PST test.

[NinjaBody]

Cool, your goals aren't too big so just keep grinding away.

The pull up goal will be quite tough, but you will (or have) nailed the others easily.

Are you going special forces or something?

They are pretty big military targets, or maybe the UK just lets anyone in.

[jack3410]

Cool, your goals aren't too big so just keep grinding away.

The pull up goal will be quite tough, but you will (or have) nailed the others easily.

Are you going special forces or something?

They are pretty big military targets, or maybe the UK just lets anyone in.

There is a small chance I might join the Navy and go to BUDs (SEAL school). I'm not sure when but I want to be in really good shape for the chance that I do join the Navy and need to do a PST test. I also have swam my whole life so I'm very confident in the water.

I have always struggled with dips and pull ups. Most annoying exercise...

[NinjaBody]

The easiest way would be to lose weight, which would hurt your personal goals.

But your career is more important.

Aside from that, you'll find pull up plans online.