I'm just getting back to lifting again and I need a good training split. I work for the Fire Department so I'm on 24/48 schedule. So I need a 2 days on 1 day off split. I get to run and such at work but we don't have any weights at our station. I'm dieting right now to cut body fat. I'm 6'1 and my goals for next around Thanksgiving are 215 lbs. Bench: 375 Squat: 500 Cleans: 325 and Deadlift: 500.
I played a year of college football before getting hired with the fire department so I used to tough training. I'm not a beginner by any means but I'm just getting back into the swing of things.