Guest viewing is limited

Need some input with new split

DinnerTable²

DinnerTable²

Member
I've been training for 11 years now. I've done body part splits, full body, upper/lower, ppl, and many other types of splits. But my new work has me working 12hrs on nights. Rotation is work 4 nights, off 4 nights.

I tried going after work a little while back and it is somewhat miserable. Those who have went through similar, what have you tried?
 
maybe @dapack has some feedback since he has had some tough schedules...

I know I normally do 2 on 1 off but last week did 4 on because of scheduling and really loved it but had to be smart about what I was doing...
 
What I'm currently think is doing something like the following.

4 non work days -
1. Upper
2. Lower
3. Upper
4. Lower
(Or maybe some sort of ppl split? Like push/pull/cardio/legs)

Then, on work days
1. Off
2. Full body
3. Cardio
4. Off
(Or maybe off/upper/lower/off)

Either way, I want to limit the workout sessions during those 4 days I work. It's a long drive to work, then12 hrs shift so I feel like I'd just be half-assing workouts trying to rush.
 
DinnerTable² said:
I've been training for 11 years now. I've done body part splits, full body, upper/lower, ppl, and many other types of splits. But my new work has me working 12hrs on nights. Rotation is work 4 nights, off 4 nights.

I tried going after work a little while back and it is somewhat miserable. Those who have went through similar, what have you tried?
Click to expand...
I would just concentrate on getting your workouts in on your days off and not worry about workdays. I do at least 1 double a week, 16 hours, and it take me a few nights of solid sleep to recover afterwards to have a decent day in the gym. Personally if I had your schedule on your Friday make it a light day if you want in the gym and to get some movement in. Hit is hard the other 3 days and call it a week.
 
I have annoying work schedules. I chose a push pull legs split. I train usually at least 5 days a week sometimes 6 but I find training legs more than twice in a week would be mental even if I wasn't working full time. My days off change so I have to chop and change weekly. I workout much better before work in the am rather than after work in the evening so I will always try and time legs so that it's am or day off. Push is my favourite so I can do that after a shift and still be pretty motivated so can slot that in anywhere and pull I prefer am but can do pm and if I'm feeling gassed I will lower volume but still try and beat last session on at least one or two lifts.

If I was 4 on 4 off I would probably Working day off working day push, working day off, working day pull, then on my days off do legs, push, pull, legs then repeat so you have a day off back at work after legs etc.
 
DinnerTable² said:
4 non work days -
1. Upper
2. Lower
3. Upper
4. Lower
(Or maybe some sort of ppl split? Like push/pull/cardio/legs)
Click to expand...

a lot of people really like those upper/lower splits. I struggle with it a bit because back and biceps are upper, but are very much involved in deadlifts... so rather than splitting up upper/lower exclusively I build around the movement (squat/press/deadlift)


dapack said:
Friday make it a light day if you want in the gym and to get some movement in. Hit is hard the other 3 days and call it a week.
Click to expand...
DinnerTable² said:
I want to limit the workout sessions during those 4 days I work. It's a long drive to work, then12 hrs shift so I feel like I'd just be half-assing workouts trying to rush.
Click to expand...

maybe your current plan with a little of dapack's comments could help. use that one work day session to hit some accessories or maybe just a big PL and call it a day to maintain a little practice/rom etc.
 
Dustin07 said:
a lot of people really like those upper/lower splits. I struggle with it a bit because back and biceps are upper, but are very much involved in deadlifts... so rather than splitting up upper/lower exclusively I build around the movement (squat/press/deadlift)

maybe your current plan with a little of dapack's comments could help. use that one work day session to hit some accessories or maybe just a big PL and call it a day
Click to expand...

yeah i usually do this and it allows good recovery for arms
M- upper
T- lower + arms
W- Off
Th- Upper
F- Lower+arms
Sat/Sunday- off

I think I'll focus the majority of my actual progressive overload training on non-work days, then do cardio/form training and maybe some calisthenics for my working days. Thank you guys for the input!
 
I personally do HIIT workouts, I usually perform Invalid Link Removedtwice every week of a month. And it gives me a lot of benefits. I followed the following pattern of exercises,
  • Lower body( bodyweight squats) 3 no. of sets and 8 reps
  • Upper body (push-ups) 3 no. of sets and 8 no. of reps
  • Lower body( Lunge) 3 no. of sets and 8 no. of reps
  • Upper body and back muscles ( pull-ups ) 3 no. of sets and 8 no. of reps
  • Core ( Plank) 3 no. of sets and 8 no. of reps
  • Upper body and abdominal ( curl up ) 3 no. of sets and 8 no. of reps
 
You must log in or register to reply here.
Back
Top