4 days straight training advice

[robpop78]

My work schedule means I can train Mon-Thurs for 50 mins max. Due to daily commute, I'm getting an average of 5.5 hours sleep on these days (not ideal, I know, but this has been my routine for last 7 years).

In my early days, I was a body part split man, but in the last couple of years, I have moved towards upper / lower / full body workouts, with one day a week general conditioning i.e. KBs, body weight stuff for higher reps on TRX, rings etc. I do have KBs, rings and DBs at home, so I can throw in one days training at weekend (probably Sat) for a full body, higher rep workout.

I have found that since switching to full body training, my body can tolerate more frequency, so I would like to maintain hitting the whole body at least twice a week.

My strength has tailored off a bit in recent years due to injuries and focus on maintaining lean body mass. At 6' 3", my bodyweight is ~205lbs, ~12% BF.
Lifts:
Decline Press (Can't flat press due to Shoulder impingement): 5 x 102.5Kg
Deads: 5 x 180Kg
Front Sq (Don't back sq for numerous reasons): 5x95Kg
Chins: 5 x BW + 30KG (Stopped recently due to Golfer's elbow)
OHP: 5 x 65Kg

So, I've decided after a couple of years of just spinning the wheels, to focus on added some size (strength increase is not something I'm intentionally striving for, but would / should be a natural carry over).

I've tossed several ideas around, but can't make up my mind. One option is to go for P/P/L (Mon-Weds) and a lighter FB on Thurs with extra FB thrown in on Sat or split it up a bit more and run 5/3/1 (Mon-Thurs) and FB on Sat. My concern overall is striking balance between frequency and getting sufficient rest.

Any suggestions or does anyone have experience of working with a similar schedule?

[mtpockets]

I would do a push, pull and legs


I am curious how you measured your body fat %

I am guessing it's inaccurate.

[hmmmm16417]

I would do Push - Pull - REST - LEGS

that's just me

[Richie71]

I was faced with a similar scenario for part of last year, where Tue-Thu were over 16 hours from leaving home to getting back, so could only train Fri-Mon. I used a four way split, training chest/tris, back/bis, Legs, and finishing with a shoulder workout that was shorter than the other three sessions.

[EB68]

The 5/3/1 plan would work nicely for you and fit right into your schedule. If you look around in the workout journal section there are many that lift every day with a random day off when needed. I would love to get 5 or more hours of sleep per day, for me 3 hours is a good night.