>>34664551If you're able to get linear gains just lift first 3 days a week and follow it up with cardio, and also do cardio on rest days. I think ideally do hiit on lifting days and steady state on rest days. A lot of people recommend it for le gains and it sorts out a lot of warm up and workout length shit.
You can follow a similar thing all the way through intermediate and advanced, but later on you'll want to do mesocycles more specific to training strength, power and cardio. So first mesocycle of the year is a strength heavy one where you only do some light cardio to maintain and you'll hit PRs on powerlifting type lifts. Then you'll do something like oly style lifts for PRs and you do some light lifting and cardio in an attempt to maintain those. And then you go into a cardio mesocycle where your primary aim is to hit PRs in cardio. This can also act as the start of a taper so you gradually train less and less (so gradually stop powerlifting style lifts and then oly style lifts) until you have a week or two break from all training pre comp.
The more advanced the training the more rigidly you'll have to hold to this sort of thing and the shorter the mesocycles will become as you p much just maintain levels into perpetuity. Also the cardio mesocycle can often be significantly shorter than the others
