Need routine(s) for shift work

[wolfydude407]

Just became a Corrections Officer and the shift is throwing me off.

One week I work 5 days, the next I am off 5 days. I work from 5:45am-6PM.

I never work more than 3 days in a row. Due to schedule, it's not realistic for me to be able to work out the days I work...not if I want proper sleep. Don't get home until 7PM and I need to be in bed by 8:30PM. I wake at 4AM.

I am off as follows:

Week 1: Mon / Tue / Fri / Sat / Sun

Week 2: Wed / Thur

Then that repeats.

So, one week I have LOTS of time and energy to workout. The next week I only have two days off. I'm still getting used to standing nearly 12hrs a day when I work.

I'd like to focus much more on upper body. My legs have great genetics and from standing on the job and mountain biking...I don't want to work them much in the gym.

I'm 39, 215lbs 22%BF and 5'10". Haven't worked out in half a yr.

Goal is all around fitness. Should get down to 190-195 pretty easily.

Guess I'd like some upper body centric routines including grip strength. I've never focused on that. Always did big compound stuff like bench/squat/deadlifts.

• My biggest question is WHAT to do the weeks I only get 2 days to work out?

I'd never go over 3 days without working out, so it's not so bad if I think about it. Just not sure how to structure a routine and could use some suggestions.

Thanks!

-Dean

 

[wolfydude407]

Nobody? :-(

 

[JDid23]

in the 2 days why don't you just do an upper/lower split and hit it pretty hard since you're only lifting 2 days that week?

 

[smtimelevi]

I would do a normal split in week one since you have 5 days off. Week 2 do lower body on wednesday then upper body on thursday, or visa versa. Hit some heavy compound movements so your getting the most out of the work out on the 2 day week. maybe go for a run or a swim on your long week after work just to keep your head in it and metabolism goin.

 

[wolfydude407]

That's a decent suggestion. Thanks!

 

[_cato_]

I am off as follows:

Week 1: Mon / Tue / Fri / Sat / Sun

Week 2: Wed / Thur

Then that repeats.

Two other options:

Either something like:

Mon=Lower
Tues=Upper

Sat=Lower
Sun=Upper

Wed=Lower
Thurs=Upper

Repeat

Or:

Tues=Full Body
Fri=Full Body
Sun=Full Body

Wed=Lower
Thurs=Upper

Repeat

For the full body days you could do something like the 5x5 routine, for example:
Squat, Bench, Row, Pullups, Abs, Lower Back or Replace Squat with Deadlift or Bench with Overhead Press, etc.

 

[statictree]

I have the same problem only my schedule is horrible. I work a month long schedule as follows 4 midnights 3 days off, 3 day shifts 1 day off, 3 midnights 3 days off, 4 day shifts 7 days off. All 12 hour shifts 7-7. On the 3 days off i get home at 7am of the first day off. So sleep is needed. I work in a papermill and its for the most part 12 hours all out on your feet labor work. How can I lift with this. I'm 5'10'' and 145 pounds was up to 155 when I was laid off for 9 months. Anyone have any ideas.