Help with routine while on shift work

[stilldreamn]

I recently started to lift again and I'm looking to follow more of a routine.

Rarely do I have time to workout on a 12 hour workday, which is:

Week 1:M-work T-work W-off T-off F-Work S-work S-work

Week 2:M-off T-off W-work T-work F-off S-off S-off

I appreciate the help, thanks!

 

[bachjazz]

@stilldreamn Lift on your days off

 

[comyn7]

@stilldreamn Your situation is interesting. Obviously just lift on your off days, but I would do alternating upper/lower

So it would look like this

Week 1
- M - work
- Tu - work
- W - upper A
- Th - lower A
- F - work
- Sat - work
- Sun - work

Week 2
- M - upper B
- Tu - lower B
- W - work
- Th - work
- Fri - upper C
- Sat - lower C
- Sun - rest

With this setup you’re never out of the gym for more than 3 days at a time, and you have a day completely off of the gym and work. Since Upper and Lower A are surrounded by 3 work days I would do 1 more set per movement than B and C. As always, training very close to or to failure.

 

[stilldreamn]

@comyn7 Awesome, thank you!

 

[swanny]

@stilldreamn Just do upper/lower on your days off. Maybe throw some pullups and pushups im between. Youll be good