My work schedule has gotten weird and i am trying to get a routine set in stone. I have been doing Push/pull/legs on my off days, but i am not liking the infrequency and not having set days.
Monday: off
Tuesday: work
wed: work
thurs: off
friday: off
Sat: work
sun: work
Mon: off
Tues: off
wed: work
thur: off
friday: work
saturday: work
sunday: off
Repeat......During the week, the gym opens at 5am, and i have to clock in at 6:30. So work day lifts needs to be abbreviated, or face paced. I work 12s, and its usually more like 13 and 1/2s because my unit is a shit show. On the weekends, my gym is not open untill 8am, so cant go to the big gym, but work does have like a knock- off bowflex, adjustable bench with dumbells that go to 50lbs, and one of those 1 inch barbells with 150lbs of 1 inch plates. I have also contemplated just doing an upper/lower and just training on off days, as that would be 7 sessions in two weeks, but i like being in the gym more, and i just dont have as much fun with an upper lower split.
I was thinking like a Back/chest+shoulder/legs/arms (something like john meadows gama bomb) because an arm day is very doable at the work gym. I really struggle with leg days before a shift, its so hard to nail all the meals and whole food is lacking at work. Many times its oats and whey chugged as fast as i can.
Any ideas on how you would set your week up?
Monday: off
Tuesday: work
wed: work
thurs: off
friday: off
Sat: work
sun: work
Mon: off
Tues: off
wed: work
thur: off
friday: work
saturday: work
sunday: off
Repeat......During the week, the gym opens at 5am, and i have to clock in at 6:30. So work day lifts needs to be abbreviated, or face paced. I work 12s, and its usually more like 13 and 1/2s because my unit is a shit show. On the weekends, my gym is not open untill 8am, so cant go to the big gym, but work does have like a knock- off bowflex, adjustable bench with dumbells that go to 50lbs, and one of those 1 inch barbells with 150lbs of 1 inch plates. I have also contemplated just doing an upper/lower and just training on off days, as that would be 7 sessions in two weeks, but i like being in the gym more, and i just dont have as much fun with an upper lower split.
I was thinking like a Back/chest+shoulder/legs/arms (something like john meadows gama bomb) because an arm day is very doable at the work gym. I really struggle with leg days before a shift, its so hard to nail all the meals and whole food is lacking at work. Many times its oats and whey chugged as fast as i can.
Any ideas on how you would set your week up?