Check my program

[Destructodave]

Ok guys heres the deal. My job sucks, and i think its catching up to me now. They changed our hours at work. I now work 12 hr shift rotating day/night schedule. So like ill work 4 nights, off 3, 3 days, off 1, 3 nights, off 3, 4 days off 7. thats what i work every month and while my normal 4 day split has been doing great, im still making progress, i just feel its wearing me down the lack of sleep im getting because even when i get a full nights rest i often wake up 20 times so i dont get much at all. And by the time i get home from the gym i already have to hit the sack again. Job is hard manual labor too. blah blah blah

Ok anyways what i was planning on doing is only working out on my off days from work. ive already tweaked my back because of this ****, and i used to only workout on off days and never had a problem. Just there will be large stretches of days with just cardio.

I was gonna do back/bi/abs, Chest/shoulder/tri, legs/calves and just keep rotating these on every off day, and on my 7 in a row just stick a off day in after 3. Normal amount of sets 9-15 big body part, 6-9 small. It works out that i hit each bodypart at least 1x a week, and once a month, one gets hit 2. If i feel good one day i might do a couple weak point sets before cardio on a work day. Prob. do cardio couple times a week on work days if i feel like it.

Not your typical layout of a workout ur used to reading here, but you think ill be ok with this? I dont like the 4 day stretches of nothing, but my job wears my back out, and workout after its wore out is catching up. Not to mention i only get like 5 hours sleep a workout day if i work. I really dont wanna do a bunched up 3 day, but tbh i dont think i have a choice until they change our hours back to a normal schedule(which they are gonna do in the future). thanks for the help.

[tms.1978]

sounds like a good plan, no point training yourself into the ground.