My Exact Training Split to Get to 6% Bodyfat

Importance of an Exciting Training Split in Fat Loss00:00

You don't want to hate your split because in a fat loss phase, you hate enough stuff at that point. You get really psychologically and physiologically beat up at the end. A floating split completely solves that problem. In the last MESA cycle that got to 6% body fat, choose a training split, the architecture of your week of training, which you're excited about. There's really nothing that can throw you off your game. Your ego is not going to like it. The results will love it.

Background and Context00:30

Dr. Mike from RP Strength shares his exact training split to get to 6% body fat on DEXA. In March 2025, got surgery to remove extra skin around love handles (videos available). After 6 weeks off, regained lost muscle over a few months, then did a fat loss diet lasting 15-20 weeks (up to 22 weeks generously). Some parts higher calories, some lower. Trained in different styles, but last MESA cycle used this split to reach 6% body fat.

The Floating Split Overview02:01

Six-day per microcycle floating split: pull, legs, push. Could do pull again, but rest 0-2 days if needed for recovery. Repeat pull, legs, push. Trains to healing and convenience. If heal early, roll into next 3-day half microcycle. If heal late, take 1-2 days. Flexible for travel or busy work without reshuffling weekdays. Solves issues like flying Friday morning disrupting a fixed Monday-Friday plan. You're either training or recovering, rolling continuously. Train as much as possible, rest when needed. Downside: no rigidity like "Monday chest". Upside: nothing throws you off. Typically trained 5-7 days per week, averaging 6 days.