My weekly workout routine...

Monday:
Morning - 2-4 miles run/3 Sets of Push-ups and Sit-ups
Evening - CHEST/ABS/CARDIO (10-15 mins)

Tuesday:
Morning: 4-6 miles ruck with 40LBS
Evening - TRICEPS & BICEPS/FOREARMS/CALVES

Wednesday:
REST DAY

Thursday:
Evening - DELTOID & TRAPEZIUS (NECK)

Friday:
Morning - 2-4 miles run/3 Sets of Push-ups and Sit-ups
Evening - BACK/ABS/CARDIO (10-15 mins)

Saturday:
Morning - 4-6 miles ruck with 40LBS
Evening - LEG/FOREARMS/CALVES

Sunday:
REST DAY

*I warm-up and cool down for 5-10 mins before and after workout...