Push-Pull-Legs Cardio Split

A comprehensive fitness approach combining strength training and cardio, as discussed by Nick Bare and Sahil Bloom, focusing on sustainable performance and body composition.

Training Split Structure

• Push-Pull-Legs (3-day split)
  • Can be done 3 or 6 times per week
  • Push day: chest, shoulders, triceps
  • Pull day: back and biceps
  • Legs day: quads, hamstrings, glutes

Workout Components

• Start with warm-up movements
• Begin with heavy compound exercises
  • Barbell squats
  • Deadlifts
  • Bench press
  • Dumbbell chest press
• Follow with accessory movements
  • Support development of muscles used in compound lifts
  • Focus on form and controlled movement

Cardio Programming

• 70-80% Zone 2/3 cardio (aerobic base building)

  • Walking
  • Hiking
  • Light jogging
  • Helps with oxygen utilization
  • Improves cardiovascular health
  • Builds aerobic foundation

• 20-30% High-intensity interval training

  • Barry's Bootcamp
  • Soul Cycle
  • Sprint workouts
  • Speed work
  • Lactate threshold training

Recovery and Implementation

• Keep strength and cardio sessions separate
• Don't mix CrossFit-style workouts
• Focus on one type of training per session
• Listen to body for auto-regulation
• Adjust training based on:
  • Recovery status
  • Sleep quality
  • Overall feeling

Nutrition Support

• Track nutrition for serving sizes and macronutrients
• Weigh food for accurate portions
• Focus on proper pre/post workout nutrition
• Maintain consistent meal timing
• Eat when needed, not just when hungry
• Stay regimented with diet 90% of the time
• Allow flexibility for social meals and enjoyment