When I'm on diet preparing for a competition this is what a week of training can look like:

Monday

Rest day, since I train hard (bigger muscles and an extra cardio workout) during the weekend I usually rest Mondays.

Tuesday

05:30-06:30 Cardio Spinningbike at home or sometimes on the crosstrainer or threadmill if I go to the gym. Average heart rate 75%.

19:00-20:15 Strength Training Shoulders (incl. post delts)

Wednesday

05:30-06:30 Cardio Spinningbike at home or sometimes on the crosstrainer or threadmill if I go to the gym. Average heart rate 75%.

19:00-20:15 Strength Training Hams + Calves

Thursday

05:30-06:30 Cardio Spinningbike at home or sometimes on the crosstrainer or threadmill if I go to the gym. Average heart rate 75%.

19:00-20:15 Strength Training Biceps+Triceps+Abs

Friday

05:30-06:30 Cardio Spinningbike at home or sometimes on the crosstrainer or threadmill if I go to the gym. Average heart rate 75%.

17:30-18:15 Cardio Spinningbike at home. Average heart rate 75%.

Saturday

07:30-08:45 Cardio Spinningbike at home with average heart rate 75%. Sometimes a longer walk outside instead with average heart rate approx 60%.

13:00-14:15 Strength Training Back

17:20-18:00 Cardio Spinningbike at home with average heart rate 75%. Sometimes intervals at the gym with higer average HR and duration 20 minutes.

Sunday

07:30-08:45 Cardio Spinningbike at home with average heart rate 75%. Sometimes a longer walk outside instead with average heart rate approx 60%.

13:00-14:15 Strength Training Quads 1

7:20-18:00 Cardio Spinningbike at home with average heart rate 75%. Sometimes intervals at the gym with higer average HR and duration 20 minutes.

Offseason

Offseason my strength training looks almost the same as above. The difference is that I might add another resting day. I still want to keep a good cardiovascular health so I do not completely remove all the cardio offseason. When not on a diet I aim for 1 interval session and 2-3 low intensity cardio sessions per week.