The Best Training Split to Get You Leaner and Stronger
Who is this training split for?
To first state the obvious, the best training split is the one you’ll stick to. That being said, the “best” training split will differ according to your goals. The training split I’m going to share with you though is one that will give nearly anyone the best bang for their buck. Whether you’re an athlete or just a human trying to get leaner and stronger, this split will be effective and sustainable.
Great, what’s the split?
This split is called the 3/3 split; three days dedicated to strength and the other three dedicated to cardio and conditioning. The three strength days are full body training days with exercise selection chosen according to movement patterns rather than body parts. The three conditioning days are meant to be challenging, so don’t think of them as recovery or rest days.
Why this training split?
Because it’s sustainable, simple, and challenging (if done right). With only three strength days you’re forced to be very efficient with your days in the gym. And if you’re not seeing results it’s likely a result of your effort, consistency, or exercise selection rather than lack of efficient muscle stimulus. Training your entire body three times a week is more than enough for most people and the conditioning days are what will really set you apart from your gym peers. So many people these days will take every opportunity to diss cardio/conditioning, saying it’s unnecessary for fat loss, detrimental to muscle gain, and boring. Well, let me tell you, 1) working out your heart is imperative for overall health. 2) Cardio burns calories and makes your a better butter (fat) burner, therefore, it’s a great tool for fat loss. 3) Stop. This is false. Cardio (depending on what that looks like for you) builds muscle in a way strength training can’t. This training split is guaranteed to make you a high performing fit human.
Sample Workouts:
Strength Day:
Weighted Lunges (3 x12)
Romanian Deadlift (3 x10)
Chin Ups (3 x max)
Seated Press (2 x 15)
Crawls (3 x 30s)
Farmers Carry (4 x 20m)
Accessory: Tricep Extension (3 x 15)
Conditioning Day
200M Run
Pushups (8)
KB Swing (8)
x 8 rounds
