For the sake of simplicity let’s go with an intermediate (training for 6+ Months) trainee that can train 4 days a week and has a goal of getting stronger while maintaining good cardiovascular endurance. Because the main goal is gaining strength we want to prioritize that and have the endurance be secondary.
There are 101 different ways we can split this person’s training up, but because the goal is just general strength and no specific body part focus or lift focus, full-body workouts in my opinion will be the best route.
Here’s a sample:
Monday-Lower Body Strength, 30Mins. of LISS
Tuesday-Upper Body Strength, 20Mins. of Interval training
Wednesday- Rest
Thursday-Full Body Strength
Friday-30minute Interval training, 30Mins. LISS
Saturday & Sunday- Active Rest
I chose interval training for the majority of the cardio because there was a study done between HIIT cycling and low-intensity cycling for 90-120minutes and the HIIT group performed better by 2.6% with only performing four to six 30s cycling sprints followed by a rest interval of either 1.5mins to 2.5mins. The amount of time saved is worth the extra burn and sweat.
This is a super easy, doable way of breaking up a person’s training to meet their goal. Sit down, write down your goal, the time you can contribute to planned exercise, and go from there. I’ll get into the nitty-gritty of frequency, volume, intensity, and other variables in a post later, but for now here is a basic sample that you can take info from and create your plan!