What’s a great 6 day weight training split or approach?

[thaphobia]

Mid 40’s male. Weight training for 8 months. Seeing progress in weight loss and strength. Eating about 1800-1900 calories average a day. Watching macros. Building muscle and burning fat are the goals. I’m not looking to be a body builder just stronger, more energy and more defined. I basically need to workout 6 days a week for overall physical and mental health. Looking for an optimal approach across 6 days.

 

[predrag]

@thaphobia Offhand: https://www.reddit.com/r/Fitness/s/JRHJfRHwwL

 

[jely]

@thaphobia 5/3/1. You lift 3 or 4 days a week but with conditioning, you could be in the gym 6 days a week.

 

[amn]

@thaphobia Any 4-day template from Barbell Medicine would give you a good approach, especially if you like using the main barbell movements as your core exercises. It's 4-days of full body training, 2+ days of GPP (which is usually extra back, biceps, triceps and cardio). And you can do more cardio than 2x/week as well. Running one of their templates gives you a good grounding and exposure to training, and then you can probably tweak it to your preferences.

 

[solomonkane]

@thaphobia PPL Split, done twice. Just change the focus. You can do chest press on one day, then shoulder press the second push session. You do deadlift on session one of pull, then bent over rows the second session.

The thing is not to overwhelm the same muscle group, as this increases your risk of injury.

When you focus on deadlifts, target your lower back; on the other session, take it out of the equation. When you focus on the chest press, do chest exercises that won't tax your shoulders more (like crossed cables), since you have another session for shoulders (plus, the chest press already hit your shoulders).

For legs, don't forget to include lunges and squats.