How do you make a program?

>>40582345
you dont

you find a program made by someone who knows what he's doing and you do it

Starting Strength: Basic Barbell Training, 3rd edition by Mark Rippetoe.
It's very simple, very dialed down and the book addresses so many things you're ought to wonder in the progress of becoming an intermediate strength athlete you'll be wondering if Rippletits can really read minds? And the answer is no; he's just a jaded old fat fuck who knows his shit.

>>40582358
Is it possible to have an excellent cardio while stiff looking buff?

>>40582484
depends how buff, and depends how excellent cardio

you won't be a 600lb deadlifting ultramarathon runner

>>40582484
Still* I am preparing for a physical test in a fire department and don't really know where to start. I have been in good shape a few months ago but school, work and family took over and didn't have time to train

You can eventually cobble together bits of advice

Lift long enough and it will click

>>40582490
What I am struggling the most is balance between strenght, cardio and aesthetics. For my physical exam, I have a long obstacle course and I need to be very strong and endurant. Trouble is that I am 5'8 160lbs with bad ectomorph genetics. I still managed to go through the firefighter academy but I was at best average. I know it might seem stupid but crossfit is interesting ONLY if you have good weightlifting technique (courses by a certified olympic weightlifting coach are astronomic)

Plus I want aesthrtics to get a qt nurse or something. I don't feel like waiting until I'm 30

>>40582552
do what you need to do for cardio training, and then layer a relatively recovery-friendly lifting program over it

something like GSLP on a 2 day template or 5/3/1 on a 2 day template (if your lifts aren't beginner tier) would work

lifting enough to be jacked as fuck and super strong is by itself so demanding that you really won't be able to layer much else on top of it

File: 865ab5014ad98b20b15308e61cee48b7.jpg (84KB, 564x564px) Image search: [Google]

84KB, 564x564px

>>40582345
if you go on pinterest you can find lots of fit related infographics. might help op. also nice motivational shit

>>40582552
Look into programs written by Alex Viada, he focuses on combining long distance cardio and strength training

>>40582624
Ok thanks mate