I need help with my workout

[Santa_Claus]

Im going in the military reserves this summer and to prepare, I need a workout that will promote resistance and functional strength.

Right now, I do about 6-8 reps with heavy weights for every set. This has increased my mass and strength alot but I feel too bulky. I want to lower my bulk so I can do cardio without getting tired as much and I want more functional body strength.

I just want to be leaner, faster and strong.


Here is a sample workout

Day 1:
Deadlift
Bent over rows 4x10
Dumbell Press 4x10
Sit-ups 4x max
Pushups 4x max

Day 2:
Dips 4x max
Sit-ups 4x max
Pull-ups 4x max
Military press 4x10
Dumbell Press 4x10
Pushups 4x max

Day 3:
Squats
Calves (should I exercise them?)
Sit-ups 4x max
Pull-ups 4x max
Pushups 4x max

Is this a good work-out?

My main concerns, of course, are the squat and the deadlift. What number of reps should I aim for as to achieve better running performance and greater mobility with heavy packsacks...etc?

How many times should I do cardio? Is swimming a good exercise increasing lung and heart capacity?

Thank you

 

[LeanMeanHockeyMachine]

I have no idea what kind of shape you're in now, and how much muscular endurance you have, but it looks like that workout would bury you pretty quick,

If I were training for the military. I would use something like this. Don't follow this exact program, but it's just an idea you could around play with.

Training four times each week

Day 1 Lower Body Max
Day 2 Upper Body Repetition
Day 3 Lower Body Repetition
Day 4 Upper Body Max

Day 1
Squats (work up to 1 max set of 3-5 reps)
Unilateral leg movement (ex Lunges) (3-4 sets, 8-12 reps)
Posterior chain movement (ex SLDL) (3-4 sets, 8-12 reps)
Grip training
Ab work

Day 2
Dumbell Bench Press (work up to 3 sets of max reps)
Tricep work
Chinups/Pullups (3-4 sets of max reps)
Medial delt work (3 sets 10-15 reps)
Bicep work (3 sets 8-10 reps)
Ab work

Day 3
Squats or leg press (work up to 3 sets of max reps)
Unilateral leg movement (3-4 sets, 8-12 reps)
Posterior chain movement (3-4 sets, 8-12 reps)
Grips training
Ab work

Day 4
Bench (work up to 1 max set of 3-5 reps)
DB Bench (3-4 sets 6-10 reps)
Chinups/Pullups (3-4 sets of max reps)
Bent Over Row (4 sets, 10-15 reps)
Ab work

Swimming would be great for cardio. Try to go at least 3 times each week.