00:00If you're new to the gym and trying to lose fat while building muscle,
00:03chances are you're overwhelmed by all the conflicting advice online.
00:07Do you need to lift a lot four days a week?
00:10Go light with high representatives six days a week?
00:13Do tons of cardio or skip it entirely?
00:16It's enough to make your head spin.
00:19The good news, if you stick to any consistent mix of strength and cardio,
00:23you'll likely see some progress.
00:25But if you want to optimize your training and fast-track your results,
00:28there is a right way, and a wrong way, to go about it.
00:32Jeff Cavalli, CSCS, laid out the exact seven-day workout split he recommends for
00:38simultaneously burning fat and building muscle in a recent interview with Stephen Bartlett.
00:43One of the best ways to train is with an upper-lower split or with a push-pull leg split,
00:48Cavalli says.
00:49If you were to perform a push-pull leg split, I would ask you to include your shoulders on
00:54the push day in addition to your chest and triceps because this is your only opportunity that
00:58weak to work on your shoulders.
01:00As a pushing muscle, it would go on the same day.
01:03Example split for a seven-day workout Monday.
01:06Push your upper body Tuesday.
01:08Rest or conditioning.
01:10Wednesday, legs.
01:12Thursday, exercise or rest Friday.
01:14Upper body pull.
01:16Saturday, full body.
01:18Sunday is a day off.
01:20One thing Bartlett points out, Cavalli doesn't schedule cardio on lifting days.
01:24Although he suggests combining the two, Cavalli emphasizes that you must treat it as if muscle
01:30building is your top priority.
01:32If your priority again is to build muscle, then prioritize muscle building, put that first,
01:38and, do your cardio conditioning work at the end of that workout, he says.
01:43Cavalli says that how you approach that Saturday full body day determines how many sets and
01:48representatives you do each day.
01:49If you're using it for cardio or light recovery work, you can go hard Monday through Friday.
01:55But if you're planning to lift on Saturday, you'll want to keep your overall training
01:59volume lower throughout the week to avoid burnout.
02:02Typically, you're looking for anywhere between 9 and 16 sets or so for that muscle group across
02:08the week, he says.
02:09Therefore, if you were to perform just one chest workout and perform, say, three sets of each
02:15exercise, you would perform approximately three chest exercises.
02:18Now the volume doesn't need to be as high for triceps because you're obviously training
02:23your triceps while you're doing bench press.
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