Program recomanded for 4 days on 4 off shift

[ImpactH]

Hi, i am working 4 on 4 off, 12 hours day, wake up at 5 am ,it's easy job, sometimes i have to stand up biggest part of the day and walking.
Usually i feel tired because i don't sleep enough ( i must work on a good sleep routine).
I am 29 years old, 1.68 62 kg 15% body fat muscle 51% hydratation 64%, we have a scale that show body composition at gym, anyway i don't know how accurate can be this kind of scale
I am thinking to start working out and bulking, in march i am thinking to start doing abs because summer is coming
i was few weeks in gym after that i i quit, so any recomandation is welcome

[paulinkansas]

Upper with emphasis on push, Lower with emphasis on push, Upper with emphasis on pull, Lower with emphasis on pull.

[DCSpartan]

2 easy days on the days you have on, first thing in the morning before your shift. Do 2 harder workouts, as long as conditioning, on your 4 days off. Best of luck.

[ezra76]

I'll share the one I just wrote up and started for myself. I'm coming off 8 weeks of 5x5 and it was starting to beat up my joints and stalling on progress. Going onto this for a while.

I have a home gym with basically rack in the basement, additional barbell outside, plenty of plates and various sets of db's.

1. Legs


Front squats 3x8 pause
Squats 3x8 pause
Leg extension 3xfail
Ham Curl 3xfail
Standing calf raise 3xfail
Seated calf 3xfail

2.Chest/Tris

Flat bench 3x8
Incline DB 3x8
Flat CGBP 3x8
Skullcrushers 3x8 (with curl bar and go straight into a close grip bench to fail reps b4 putting down)
Band Fly Standing 3xfail alternating right/left


3. Back/Bi's

Pullups 4x fail
Bent Rows 3x8
Romanian DL 3x8

BB curl - 3x8-10
DB curl 3x8-10
DB concentration curl - alternate to failure, finishing pump

4. Shoulders/AB's

Military Standing or Seated 3x8
Arnold Press 3x8-10
Side lateral 3xfail
Rear lat raise 3xfail

Decline situp 3xfail weighted drop weight continue
Leg Raise 3xfail
Oblique pull with band 3x fail


This workout should be easier to recover from allowing 4 days straight or 2 on 1 off.