I work 4 days on 14 hour days including commute doing urgent care work then I have 4 days off. I also have a newborn baby(1 week old) and am starting my psych np certificate this Fall with clinical rotations. Thankfully I have a fully loaded garage gym so I can workout at home.

Can I still make it taking 4 days off every 8 days? Im going to try to squeeze in 1-2 workouts in on those days but I doubt it will be possible. Im 36 y/o 6' 220lbs like 18% bodyfat right now, trying to lean out to 205. Doing PPL at the moment and I only do supersets to try to save time

Monday work
Tuesday work
Wednesday work
Thursdsy work + gym
Friday gym
Saturday rest
Sunday gym
Monday work

Etc



Full body 3x a week

Do your push workout when you get home on your last workday, then pull and legs the following two days, rest the 3rd off day, then hit a full body session on your last day before going back to work.

lol at 2 days of legs so close to each other. Pls go

You just told him to do 3 full body workouts in 4 days fukktard.

But another option would be full body on last workday, then rest first off day, and push/pull/legs on his other 3 off days.

whoops

I meant upper, upper + lower, upper.

No one wants to workout 4 days a week when they have a baby and work long hours

I had a similar schedule to you at one point in time...this is what I did, maybe you’d like to try it, worked well for me!

8 day cycle:
Off day 1 - pull
Off day 2 - rest
Off day 3 - legs
Off day 4 - push
Work day 1 - rest
Work day 2 - lower body pump work (15 mins)
Work day 3 - upper body pump work (15 mins)
Work day 4 - rest
Rinse and repeat.
This allows you to go heavy and hard on your off days from work, and on 2 of your work days, just do quick pump workouts to spike MPS. So, you’d be hitting everything twice in 8 days as well as having plenty of recovery. Rest day before and after heavy pull day is ideal. Also, rest day between heavy pull and heavy leg training. This schedule gives you 2 rest days during the work week, and 1 full rest day where you don’t train or work. Hope this helps!

For the pump workouts (that’s what I call them) pick 1 exercise per muscle, set a timer for 15 mins, and do all the exercises circuit style. Shoot for 2-5 rounds. You may want to try compounds on heavy day and isolations on rest days.

15 min workout? Doesn't work for natties, only dat dere users

Hi troll

Sorry but it's true. The best thing a natty can do is apply progressive overload. Need intense, workouts where weight is added consistently. Not some short, workout to get a quick pump. Ineffective for a natty

Inb4 you can progressive overload in a 10-15 minute workout. Fukin lol.

The workouts in the first 4 days would be heavy compounds, focusing on progressive overload. The 15 min workouts are meant to spike MPS and ensure that you have good frequency. Is this ideal? No; however, OP has a lot on his plate. I have given him my opinion and personal experience. You have given him nothing but confusion. Peace be with you

I didn't give him confusion at all. Your points are invalid and ineffective. All OP needs is 3 days workout with a rest day inbetween and he's good.