Regardless of OP's qualifications, these are bodybuilding routines, more for aesthetics than legitimately being in good shape (having endurance, speed, strength, agility, flexibility etc)

I know a guy whose actual, real-life job (ya rly) is a PTI in the Royal Marines, where you have to be in genuinely good shape, not just look like it. I've started following his routine after 3 years of bodybuilding, and I'm already much fitter, healthier and stronger, plus my heart rate is down in the low 50s. I don't have to eat a trillion tonnes of protein per day either!

I'll post it tomorrow when I can be arsed typing more.

Night all.