Goals

Build endurance and strength for the black belt test

Run 5 Miles in 55 minutes ( 11-minute mile )
Jump Jacks 2,000 in 30 minutes
Push Ups 100 in 5 minutes ( can rest in a push-up position
Sit Ups 200 in ???

Cardio – Progression Scheme

Every week go to the next level for the distance per workout.
If you need more time to acclimate per the distance, take more time until increasing the overall mileage.
By slowly increasing mileage we will ready your body for more and more endurance.

Main Lift – Progression Scheme

1×3 – 85% 1RM – rest 3 minutes 
2×5 – 80% 1RN – rest 3 minutes 
Try to do weights as close to the 1RM% as you can to maintain strength

Weekly Split – Weeks 1-4

A Day 1 – Endurance Cricut High Intensity
B Day 2 – Rest
C Day 3 – Strength
D Day 4 – Endurance Low Impact
E Day 5 – Rest
F Day 6 – Hypertrophy Upper Body & Run
G Day 7 – Rest

A Day 1 – Endurance Cricut High Intensity

Reverse Sled Pull 5 Rounds x 100 yards
Push Ups 5 Rounds x 10 reps
Sit Ups 5 rounds x 20 reps
Rest – 0 – do the rounds back to back

Rest 5 minutes after 5 rounds of completion

Hamstring Curl 3×10 then Lat Pull Down 4×10 then Rear Delt Fly 3×10
Superset
Push Ups 10 rounds x 5 reps
Superset
Sit Ups 10 Rounds x 10 reps
Superset
Push Ups 10 rounds x 5 reps
Rest – 0 – do the rounds back to back

B Day 2 – Rest

Fulll Body Stretching – Follow this Stretch Video!

C Day 3 – Strength

Warm-Up Sets for – 1×5 – This warm-up scheme can be followed for Squat, Bench, and Deadlift.
If you are already warmed up from squatting you may find you can make bigger jumps. When in doubt, play it safe and go slow. 

1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 70% 1RM – rest 2 minutes – on this set should be thinking about what weight you should be at for the RPE and how the bar speed moves.
Do more warm-up sets for single reps if needed to get closer to your working weight.

Working Sets –

Barbell High Bar Squat or Barbell Low Bar Squat
1×3 – 85% 1RM – rest 3 minutes 
2×5 – 80% 1RN – rest 3 minutes 
Try to do weights as close to the 1RM% as you can to maintain strength

Flat Barbell Bench Press
1×3 – 85% 1RM – rest 3 minutes 
2×5 – 80% 1RN – rest 3 minutes 
Try to do weights as close to the 1RM% as you can to maintain strength

Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift
1×3 – 85% 1RM – rest 3 minutes 
Try to do weights as close to the 1RM% as you can to maintain strength

D Day 4 – Endurance Low Impact

Air Bike, Bike on the Greenway, Elliptical,

2-minute medium pace you can maintain then a 30-second sprint – 10 rounds – this should take 25 minutes, after completion of 10 rounds then do –
20 minutes of steady-state cardio at a pace you can maintain

E Day 5 – Rest

Fulll Body Stretching – Follow this Stretch Video!

F Day 6 – Hypertrophy Upper Body & Run

Accessories Compound

Flat Dumbbell Bench Press Pronation 4×8 
Superset 
Standing Cable Machine One Arm Lateral Raise Pronation 4×12
Superset
Two-Arm Seated Cable Machine High Row Neutral 4×10 – rest 2 minutes


Standing Tripod Dumbell Row Pronation 3×5
Superset 
Standing Cable Machine Crossover Rear Delt Fly 3×15
Superset
Incline Cable Fly Supination 3×12 – dropset – 3×15 second ISO hold – rest 2 minutes 


Run Pace –
You can use a treadmill at the gym, an outdoor path near you, or go to a local track at a high school. An alternative to running would be walking or the elliptical.
Since this is a Pace session, go at a reasonably easy pace while maintaining an elevated heart rate without stopping.  
Keep your heart rate between 65-75% of your maximal heart rate. 

Your goal is to maintain an 11-minute mile pace. Run / Walk
1.5 miles – Week 1
2 miles – Week 2
2.5 miles – Week 3
3 miles – Week 4

G Day 7 – Rest

Rest Up and Recover!
Fulll Body Stretching – Follow this Stretch Video!