My Exact Training Split to Get to 6% Bodyfat
These notes were generated by AI and may contain inaccuracies.
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.
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.
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.
- Weighted parallel pull-ups: 5-15 reps, e.g., start ~12 reps 1RIR, 3-5 straight sets, 2-3 min rest. Reps descend due to fatigue (12,8,7,6,5).
- Unweighted parallel pull-ups: 5-15 reps, same station, potentiated from weighted. Start ~10-12, descend to ~5. Scalable: regular then assisted, or assisted then pulldowns same grip.
- Machine chest-supported rows: Myo-rep match 2 sets, ~20 reps each. Only rowing this day (prioritize vertical pull over rowing for back thickness > width).
- Dumbbell seated lateral raises: Myo-rep match, 10-15 or 15-20 reps (e.g., 13 reps, then match with rests/micros). 4-6 sets total, up to ~100 reps. Delts weak point, trained hard.
- Dumbbell lying curl: Myo-rep set of 40 total reps (~1.5 min).
- Cable wrist curls: Myo-rep set of 50 total reps (e.g., 20,12,10,8).
Workout ~1.5 hours. Covers back width/vertical, delts, biceps, forearms.
- Decline sit-ups: Myo-rep set of 30 reps (2-3 breaks), for abs (looking good, jiu-jitsu).
- Transformer bar good mornings: 5-15 reps (sets ~10 best; >15 fatigues back over hams).
- Leg press: Myo-rep sets 10-20 reps (e.g., 15,14,13; 2-3 approaches to failure, lockout breaths).
- Sissy squat machine: Myo-rep giant set ~20-30 reps (add weight belt; e.g., 15+5+4), ~1.5 min total.
Workout ~1.5 hours or less. Economical.
- Calf raises (check box).
- Cambered bar flat presses: 5-15 reps, big chest hit.
- Superset: Overhead easy cable extensions + deficit push-ups (cooks triceps, pec stimulus, massive pump, quick).
- Dumbbell incline curls: Myo-rep match 10-15 reps, 4 sets (e.g., match 12 reps brutally).
- Dumbbell seated lateral raises: Giant myo-rep set 50-60 reps (up to 75; lighter 20lb DBs, e.g., 25+8+6-7; 5-8 min, seated).
Workout ~1.5 hours.
- Weighted overhand pull-ups: 5-15 reps (grip variation reduces wear).
- Unweighted overhand pull-ups: 5-15 reps.
- Smith machine row: 15-20 reps (minimal for thickness).
- Lying cable front raises: Myo-rep match, 4-6 sets, up to >100 reps.
- Cable curls: 1 myo-rep set (pull: lots delts, little biceps; push: lots biceps, little delts).
- Dumbbell wrist curls: Myo-rep set 50 reps.
- Decline sit-ups (or vary to hanging leg raises every few months; box-checking abs).
- Lying leg curls: Myo-rep match 15-20 reps (multiple sets; unloads lower back vs. 2x hip hinges/week).
- Train hams 2x/week: 1 hip hinge (good morning/stiff-leg DL), 1 leg curl (lying/seated). Varies exercises, prevents staleness, hits all ham functions (hip/knee).
- Belt squats: Myo-rep 15-20 reps (easy to breathe/lockout).
- Transformer bar Bulgarian split squats: Myo-rep match (brutal locally for glutes, low systemic; not much back weight).
- Calves (varied, convenient).
- Incline machine chest press (Atlantis): 10-20 reps (later 10-12; stretches pecs).
- Flat bench: 5-15 reps (start ~15, descend to 5-10).
- Barbell skull crushers: Myo-rep match 15-20 reps, up to 6 sets (loves over Smith).
- Free motion cable curls: Myo-rep match 10-20 reps (stand forward, elbows back, deep stretch; higher reps for volume response).
- Lying cable front raises: Giant myo-rep set 50-60 reps (or on ground).
Choose exciting split: Helps psychologically/physiologically in fat loss (don't hate it).
Pick safe exercises for low energy: ≥10 reps/set bias (safer than 5-10; no fresh 10/9/8/5RMs). Here, pull-ups start ~15RM, descend.
Pick liked exercises: E.g., from 4 flat presses (machine, DB, BB, Smith), choose favorites (dumbbells/Smith if vibing) for motivation in late fat loss.
RP method: Start sets 2-3 reps shy of failure week 1. Progress minimally: 1.25-2.5 lbs/week (5lbs machines like leg press/hack squat). Avoid big jumps (fatigue/injury risk). Maintain/slightly increase = win. Fat loss ≠ PR phase (save for mass/maintenance).
Analogy: Important function with CEOs, toss trash safely (walk in). With friends, risky fadeaway shot (fun but risky). Fat loss: safe small increases (1.25/2.5/5lbs max). Ego hates, results love.
Train ≥2x/week per muscle group (prevents loss; 1x/week: growth few days, protection few days, then catabolized "if you don't use it, you lose it"). Sometimes 3-4x.
Sometimes train muscles three or four times per week depending on the muscle. Better to train a muscle with lower volume but three times than higher volume once, especially during a fat loss phase. Keep sessions under an hour and a half. Longer sessions lead to running out of gas when dieted down, resulting in junk volume that adds mostly fatigue without much muscle stimulus.
Don't prioritize any muscle. Everything in the program is balanced—nothing super prioritized or de-trained. Midback and pulling musculature get sufficient stimulation from four sets per week because it's a genetically freaky muscle group that stays developed with minimal training. Avoid training it too much to prevent unnecessary fatigue. Train biceps, delts, and everything else, checking all boxes.
Prioritizing arms during fat loss while skimping on chest and back risks losing muscle on chest and back without gaining much on arms, as there's no caloric surplus for growth from specialization stimulus.
Only ramp volume slowly if recovering well. Start with two to three sets per exercise. If easily recovering with minimal pump or soreness, add a set. If workouts feel tough and recovery is borderline, do not add sets due to dieting's fatigue constraints. Focus on great stimulus and timely recovery for repeated stimuli. Benefit is maintaining muscle proportional to catabolic losses from low calories and high steps, not growth.
Aim for 15-20 sets per muscle group per week—that's optimal. No need for 25-30-35 sets, as excess volume accomplishes little without food for growth.
This program is a template available in the RPI app on Apple Store, Google Play Store, etc., called Mike's 2025 transformation template—a male 6-day-a-week program. Find it among other templates. Try RPA app and RP Diet Coach app.
If doing it independently with these insights, best of luck with fat loss and muscle maintenance. When asked why you work out so much, walk away—doesn't matter if it's boss or family. Relationships are overrated. If jacked enough, you need no one, including yourself.
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