5x5/SL routine based around my very awkward work schedule.

[CanUbAnKai]

A while ago now, I started SL and moved onto 5x5 with some pretty nice results. Overall I was happy with my pregession, so i'm not looking for advice on the routine.

During that time I got pneumonia, was out of the gym for awhile. I dropped to about 62KG at 188cm tall. Havent been in the gym for years now, but im healthy, im currently at 82kg, getting skinnyfat. I drink a lot of soda, eat junk food, you know the score. Here's the thing, im considering going back to the gym. The only interruption is my work, I never had this problem in the past.

I work 4days on and 4 days off. Days i am on i work from 5pm to 5am. Sometimes my work can be labour intensive, so as you can imagine at 5am I am ready for bed. Here's the problem, if I work out 3x per week, Im always going to have to work out during the days I work, at some point. However, i need advice as to how I should plan around it. I can't just workout on my days off, because I would be limited to two workouts, with an extra long "rest" weekend. Although maybe I am wrong about that.

I would like my workouts to be consistent on days, so I guess sometimes i would work out twice on days on, and sometimes only once on days on. And at least for the first 6 months I would rather workout AFTER work, and get some sleep because I don't think id manage lifting through the initial pains and then hitting 12 hours of work. However, i've read that the optimal time to be lifting should be between 3-11 hours of being awake due to hormones, something i think is impossible with my schedule for the most part, however the tradeoff of lifting 1 hour or 14 hours into my day might be negligible compared to the overall picture.

Anyone with wisdom help me out?

thanks

[maingains]

the point of full body routines is to be very flexible. you can try and get all 3 days done in 4 days but you would need to most likely cut volume on day 1

i would do something like

day 1 do 50% less volume
day 2 100% volume
day 3 off
day 4 100% volume

then rest 4 days

[CanUbAnKai]

the point of full body routines is to be very flexible. you can try and get all 3 days done in 4 days but you would need to most likely cut volume on day 1

i would do something like

day 1 do 50% less volume
day 2 100% volume
day 3 off
day 4 100% volume

then rest 4 days

Thats a solid point I didnt consider, but in the early stages ill be lifting so low volume won't really be a factor for awhile.

[TheViking1992]

The best option by far would be an upper/lower split.

[CanUbAnKai]

The best option by far would be an upper/lower split.

in the context of 5x5/sl though?

[Partyrocking]

The best option by far would be an upper/lower split.

I would either do this, or do full body each day and do 4 days on 4 days off.

[TheViking1992]

in the context of 5x5/sl though?

5x5 is just a rep scheme... it can be applied to any kind of split there is.

[CanUbAnKai]

5x5 is just a rep scheme... it can be applied to any kind of split there is.

okay, well i've not done much reading on u/l splits, any recommendations based on my work schedule?

would be a lot of help, thanks.

[CanUbAnKai]

anyone have any advice how to play an u/l split on my 4 days off work?

[CanUbAnKai]

sorry for the bump, but i would like some more advice if available, thanks

[wasitjosh]

I work 4 on 4 off and I run an upper lower split on my 4 days off. Its been working great - no problems with recovery despite lifting 4 consecutive days. Just make sure the volume isn't too high. Some good upper/lower splits are Fierce 5 Intermediate, Lyle's Generic Bulking Routine, PHUL, Candito's Linear Program.