Dr. Mike Israetel's Exact Training Split for 6% Body Fat

The Floating Split Training Philosophy

• 🎯 A floating split is recommended for fat loss phases to combat psychological and physiological fatigue.
• 💡 This training architecture allows for flexibility, enabling training based on healing and convenience rather than a rigid schedule.
• 🚀 The split involves a 3-day cycle (Pull, Legs, Push) with 0-2 rest days before repeating, aiming for approximately 6 training days per week.

Pull Day 1: Back and Biceps Focus

• 🏋️‍♂️ Starts with weighted pull-ups (5-15 reps) followed by unweighted pull-ups to maximize back engagement.
• ⚙️ Includes machine chest-supported rows for back thickness, prioritizing vertical pulling movements.
• 💥 Dumbbell lateral raises are performed with high volume (4-6 myo-rep sets) to target deltoids, a noted weak point.
• 💪 Finishes with dumbbell curls (40 total reps) and cable wrist curls (50 total reps) for biceps and forearms.

Leg Day 1: Hamstring and Quad Emphasis

• 🦵 Begins with decline sit-ups for abdominal work, followed by good mornings with a transformer bar (5-15 reps).
• 📊 Leg press is utilized for 10-20 rep sets, focusing on reaching near failure.
• 🔥 The workout concludes with a squat machine (bodyweight leg extension) for 20-30 reps to fatigue the quads.

Push Day 1: Chest and Triceps Focus

• 💥 Initiates with calf raises and then moves to cambered bar flat presses (5-15 reps) for chest.
• 💪 Overhead cable extensions are superset with deficit push-ups to intensely target triceps and provide additional pec stimulus.
• 📈 Dumbbell incline curls are performed for 4 sets of 10-15 reps, followed by a high-rep (50-75 total reps) giant myo-rep set of dumbbell seated lateral raises.

Second Week Cycle: Pull, Legs, Push

• 🔄 The second half of the microcycle includes weighted and unweighted overhand pull-ups, followed by Smith machine rows.
• ⚡ Lying cable front raises are done for high volume (4-6 sets, over 100 reps total) to target anterior deltoids.
• 🦵 Leg Day 2 focuses on lying leg curls and belt squats (15-20 reps), followed by Bulgarian split squats for glute and leg development.
• 💥 Push Day 2 features incline machine chest press, flat bench press, and high-volume barbell skull crushers (6 sets of 15-20 reps).

Key Training Principles for Fat Loss

• 🧠 Choose enjoyable splits and exercises to maintain motivation during the demanding fat loss phase.
• ⚠️ Prioritize safety and technique by training with slightly higher rep ranges (minimum 10 reps) and avoiding maximal lifts.
• 📈 Implement small, incremental increases in weight or reps (e.g., 1.25-2.5 lbs) to manage fatigue.
• 💪 Train each muscle group at least twice per week to preserve muscle mass.
• ⏱️ Keep sessions under 90 minutes to avoid excessive fatigue and junk volume.
• ⚖️ Avoid prioritizing any single muscle group; maintain balanced stimulation across all muscles.
• 🚀 Aim for 15-20 sets per muscle group per week, focusing on recovery and consistent stimulus rather than excessive volume.