I found this to be a very informative post. Today I split upper and lower the same as back in highschool when I would follow my volleyball coach's lifting program. Therefore this is going to be new to me but I would like to start lifting both upper/lower on mondays, wednesdays and fridays. I want to gain strentgh but also lose some weight. Since I will now only be lifting three days a week, I'm considering doing my cardio on thursday, saturday and sunday, and leaving tuesday to rest. How long would you suggest I make my cardio sessions? Should I do intervals each day? I'm going to follow this routine for your suggestion of eight weeks and see what kind of gains and losses I can make.