Best work out program for someone who can only randomly lift?

[bigredlemon]

Work has been crazy lately. There's been so many 15-18 hour days and weekends that I've lost track. It's pretty much wake up, work, sleep, with food in between when I have a chance.

Every week or so I might be able to free up a few hours to hit the weights. Basically just maintain until I can get the work situation under control. What's a good program for someone who has no idea when's the next time he can lift?

I'm thinking a full body work out might be best. Something like:

Squat 3x8
Bench 3x8
RDL 3x5
Clean and Press 3x8
Bent row 2x10

[krazz]

Work has been crazy lately. There's been so many 15-18 hour days and weekends that I've lost track. It's pretty much wake up, work, sleep, with food in between when I have a chance.

Every week or so I might be able to free up a few hours to hit the weights. Basically just maintain until I can get the work situation under control. What's a good program for someone who has no idea when's the next time he can lift?

I'm thinking a full body work out might be best. Something like:

Squat 3x8
Bench 3x8
RDL 3x5
Clean and Press 3x8
Bent row 2x10

do you have a work schedule or do you just get called in at random times?

[bigredlemon]

do you have a work schedule or do you just get called in at random times?

9-5 + emergencies.. .which is pretty much 24/7 this summer.

[zephed56]

I'd do full body, 2-3 main lifts, lots of volume with heavy weights. If you happen to be able to go to the gym on consecutive days or when you're still fatigued, just lower the weight and volume a bit but still go at it hard close to your daily abilities.

[clash101]

Work has been crazy lately. There's been so many 15-18 hour days and weekends that I've lost track. It's pretty much wake up, work, sleep, with food in between when I have a chance.

Every week or so I might be able to free up a few hours to hit the weights. Basically just maintain until I can get the work situation under control. What's a good program for someone who has no idea when's the next time he can lift?

I'm thinking a full body work out might be best. Something like:

Squat 3x8
Bench 3x8
RDL 3x5
Clean and Press 3x8
Bent row 2x10

Yea I like your plan. Seems reasonable...just do full body workouts with compounds.

RDL are stiff leg deads right? You could just do normal ones. I prefer them.

Some other stuff you could add if you do not feel too exhausted are dips and chin ups. (but I'm guessing after squats deads and cleans you'll be dead).

[zephed56]

Some other stuff you could add if you do not feel too exhausted are dips and chin ups. (but I'm guessing after squats deads and cleans you'll be dead).

Almost forgot. I suggest getting a doorway pullup bar like the iron gym and just banging out sets when you can at home.

[Don71]

If you stick to the basics(a few basic compounds) and concentrate on putting weight on the bar, your schedule might actually be a blessing in disguise.

[bigtallox]

Every week or so I might be able to free up a few hours to hit the weights. Basically just maintain until I can get the work situation under control.

Personally, If I was under those constraints ( and assuming I didn't have a competition coming up ). I'd at least do a squat/dead kind of max effort session once a week and if there was time I'd also do a kind of max effort pressing session. I don't train much more then a "few hours" a week anyway. It can be done, just make sure your training is optimal, which doesn't mean it takes lots of time, it just means that you stimulate your body to grow ( which isn't all that hard to do if you're doing the right stuff ). Good luck.

[krazz]

9-5 + emergencies.. .which is pretty much 24/7 this summer.

for your 9-5 days.. just work out in the morning!

[Reyke]

Dude I know exactly how you feel my job sends me out of town so much it's gotten ridiculous and on top of that i also do a lot of work in shipyards and for the Navy in general and 12-18 hour days for days on end is a fact of life. To be honest with you, you need a home gym. I'm slowly assembling mine and have pretty much everything necessary to do what you have listed in your routine. But yeah, plus my work is extremely physical working on industrial diesals, carrying 100 pound bags of nuts and bolts through crawl spaces, and dragging them up three flights of ladders, and down two, and then walking another 100 yards to a conex box to store them. Yeah I feel your pain.