OK.

It's over 2 weeks.

Bodyweight circuit (BWC) - press ups, situps, lunges, tricep dips, squats, pullups

Weights Circuit (WC) - Seated shoulder press, bench press, squats, bicep curls, upright rows

Best effort = BE,
Steady pace (and fewer than maximum reps) = SP

Week 1

Monday AM - 2 mile run at SP
Monday PM - BWC at SP

Tuesday - WC at SP

Wednesday AM - 4 mile run at SP
Wednesday PM - BWC at SP

Thursday - WC at SP

Friday AM - 6 mile run at SP
Friday PM - BWC at SP

Weekend - sprint training/yoga/swimming (whatever you want, relevant to your sport or goals) rest on one of the days.

Week 2

Monday AM - 2 mile run at BE
Monday PM - BWC at BE

Tuesday - WC at BE

Wednesday AM - 4 mile run at BE
Wednesday PM - BWC at BE

Thursday - WC at BE

Friday AM - 6 mile run at BE
Friday PM - BWC at BE

Weekend - sprint training/yoga/swimming (whatever you want, relevant to your sport or goals) rest on one of the days.




Repeat. The reps will get higher and the weights heavier over time. You can increas the runs as you see fit.




Whatever the OP says, the routines he has posted ARE bodybuilding routines (5-7 meals per day lol), which are much more concerned with aesthetics than performance.

Also, PT and fitness qualifications aren't that hard to get. You can get a basic qualification in about 12 weeks and go on to work in a gym from there, and in the physical fitness/training world, experience is considered much, much more significant than academic qualifications. The OP has 4 years' experience (in a health club open to the public, I'm guessing), the guy who gave me that routine above has 20-odd in the Royal Marines. Just saying.