Need a 3 day workout plan

[ofl0926]

Hey what’s up everyone. Just got back from deployment. I was working out 6 days a week out there. Now back to reality. I have an 11 month old little girl. Love spending time with her. Left her when she was a month. So my days off I spend all the time with her. Trying to catch up on missed time

My work schedule as a firefighter is 48hr on shift and 72hrs off shift. My plan is to workout both days and then the morning I am getting off, getting up at 5am instead of 6am and getting a workout in. That way I get three days of working out.

What can you guys recommend for a good/solid routine? I️ have a good selection of equipment and free weights at my fire station. If I️ have to modify any suggested exercise no biggie

Thanks in advance. Truly appreciate it

 

[Whisky]

Hey bro, what’s the goal? Weight loss/strength/size/maintence etc?

 

[ofl0926]

Maintenance with weight loss and endurance.

 

[Whisky]

Maintenance with weight loss and endurance.

Sound, if I understood it right all your workouts will be back to back?

If so and with your goals I’d personally do something like:

Day 1 - legs and shoulders
4x8 back squat
3x10 rdl’s
3x12 lunges
3x12 front squat or hack squat
4x8 strict standing B.B. oh press
3x15 seated press
3x15 lat raise
10 mins conditioning

Day two - chest and back
4x8 flat bench
S/s 4x8 pull ups or chins
3x10 prone row
S/s incline dB press
3x12 lat pull down
S/s 3xamrap press ups
3x15 flyes
S/s 3x25 face pulls
Couple of supersets for bi’s tri’s
Some abs if you have time

Day three - legs

4x8 deadlift
Then repeat format of day 1 legs but mix up the exercises (I.e good mornings, Bulgarian split squats, slope squats)
4x8 push press
3 x 15 Arnold press
Conditioning

With your time constraints personally I’d want to hit legs twice, biggest muscle group, will do more for weight loss than upper body. By switching to deadlift for the third day the limited recovery time from day 1 should be mitigated somewhat.

Hitting upper body once should allow you to maintain. Clearly there isn’t room for pissing about with this like calves.

It’s not ideal (would rather have at least a day gap in the three for recovery) but something like the above would work imo.

I’m sure the great minds on here will provide other options

Enjoy the time with your baby girl bro ��

 

[ofl0926]

Sound, if I understood it right all your workouts will be back to back?

If so and with your goals I’d personally do something like:

Day 1 - legs and shoulders
4x8 back squat
3x10 rdl’s
3x12 lunges
3x12 front squat or hack squat
4x8 strict standing B.B. oh press
3x15 seated press
3x15 lat raise
10 mins conditioning

Day two - chest and back
4x8 flat bench
S/s 4x8 pull ups or chins
3x10 prone row
S/s incline dB press
3x12 lat pull down
S/s 3xamrap press ups
3x15 flyes
S/s 3x25 face pulls
Couple of supersets for bi’s tri’s
Some abs if you have time

Day three - legs

4x8 deadlift
Then repeat format of day 1 legs but mix up the exercises (I.e good mornings, Bulgarian split squats, slope squats)
4x8 push press
3 x 15 Arnold press
Conditioning

With your time constraints personally I’d want to hit legs twice, biggest muscle group, will do more for weight loss than upper body. By switching to deadlift for the third day the limited recovery time from day 1 should be mitigated somewhat.

Hitting upper body once should allow you to maintain. Clearly there isn’t room for pissing about with this like calves.

It’s not ideal (would rather have at least a day gap in the three for recovery) but something like the above would work imo.

I’m sure the great minds on here will provide other options

Enjoy the time with your baby girl bro í*½í±￾

Really appreciate you posting. Hopefully others will post as well. Yeah the timing sucks but it’s what I have to work with. Spending time with my daughter is my priority.

 

[mickc1965]

You could always do PPL

 

[ofl0926]

You could always do PPL

I just checked it out. Looks really good. Thanks

 

[Smont]

Full body workout 3x a week
Problem solved

 

[mickc1965]

Full body workout 3x a week
Problem solved

He can't do that as he does shift work and he trains 3 days in a row then 2 or 3 days off, rinse and repeat

 

[Smont]

He can't do that as he does shift work and he trains 3 days in a row then 2 or 3 days off, rinse and repeat

Missed that. Ppl would be perfect then. You could always add some bw exercises on your off days. Once the baby is a little bigger, like a year they make carts you can attach to a bike. Fun for the kids and a good workout

 

[ofl0926]

Missed that. Ppl would be perfect then. You could always add some bw exercises on your off days. Once the baby is a little bigger, like a year they make carts you can attach to a bike. Fun for the kids and a good workout

yeah i am going probably do PPL.
is there a good guide or just google the workout and i am good to go?!?
yeah i want to get one of those bikes. ill probably start looking into it now cause she will be 1yr next month.

 

[ofl0926]

Does anyone have a good PPL routine they want to share?

 

[mickc1965]

Does anyone have a good PPL routine they want to share?

Although I suggested it I have never done it, pretty much a HST / myo reps person but that is not suitable in your situation, I am sure you can google a good routine based on the equipment you have available

 

[kisaj]

I also agree with PPL and while you have your 72 hours off, you can work in 20-30 min each day for some HIIT. Nothing special needed and it would help balance everything out and even help with your job. You could find an incline and run sprints, do burpees, shadow box, etc.. I am a HUGE advocate for HIIT and the benefits it provides.

A general outline that you could throw in ancillary (isolation) work into:
Pull
Deadlift/sumo deads (alternating each week)
BB rows
Single arm DB row
Pullups

Push
Bench (BB or DB)
OHP
Incline bench
Landmine shoulder press
Dips

Legs
Squats
Single leg split squats
Walking lunges
calf work- both seated and standing

 

[210LBS]

I have always felt 3 days of weight training is all you need if you're training hard and to failure. I would look into Doggcrapp for a good 3X style and program.

 

[ofl0926]

I have always felt 3 days of weight training is all you need if you're training hard and to failure. I would look into Doggcrapp for a good 3X style and program.

Just looked it up. Looks intense. I’ll definitely need a log book to keep track. Just wondering if three days back to back will work with this program?!?