My current training split

Strength training 5 days a week, zero cardio, 8-10k steps a day and a crap load of food. My step goal is completely personal sweet spot for my back mobility and started during my back rehab of my herniated disc. If I get less I’m in pain and if I go overboard the same. It has nothing to do with a calorie burn for me, but it is movement/activity and needs accounted for with FOOD.  I don’t do anything (except leg days) that purposefully raises my heart rate. 

✳️Day 1-Legs (squats, lunges galore, Bulgarians, hip adduction, leg extensions, hip thrusts)
✳️REST DAY (stretch/yoga)
✳️Day 2- Shoulders (overhead press, lateral raises, front raises, face pulls, rows)
✳️Day 3- Glutes/Hamstrings (hip thrusts, RDLs, back extensions, Hamstring curls, Bulgarian splits, back squats, hip abduction)
✳️Day 4-Arms-Biceps/Triceps-
(Bicep curls, over head extension, kickbacks, push-ups, cable push downs) 
✳️REST DAY (stretch) 
✳️Day 5- Back (rows, lat pull downs, pull ups)

These listed are some of the common things I do on these days. The basics work and you don’t need to over complicate things to get results. Many things can be done with DBs, barbells, cables, bands. In general I’m always aiming for lifting as heavy as I can even if it’s just a few reps and then dropping down. But it should be difficult and challenging. 

I always get asked about time in gym and this totally varies. I do sauna, stretch and often tape my workouts, so actually time training❓❓I take long rests, especially on leg days. So each session is maybe 5-7 different workouts depending on if upper or lower body. 

Since reversing and now building I’ve learned that sometimes less is more (except with food😜) All I can say is if you want to build muscle you can’t be in endless deficit and shouldn’t be negating your efforts with a ton of cardio. The more cardio you do, the more you need to eat, not put yourself further in deficit and make muscle building out of reach. This is what works for me…hope this helps!