Please help me build a workout around my firefighting schedule

[N Heat]

Hey guys and gals,

I'm new to the site, and I am looking for insight on how to build a workout around my 24 work schedule. I have sufficient equipment at work to use, so I am trying to do all of my workouts there, and not have to join a gym.

OK, I'll try outline my schedule as best as possible.

Over a three week period, my shift goes like this....

Tues--Thurs--Sat--Mon--Fri--Sun--Wed--Off 5 days, and then back on Tues.,

and the cycle just repeats itself.

As you can see, the 5 day break causes quite a layoff from lifting, and I hope that isn't a problem. It would be greatly appreciated if someone could assist me with this. Would a workout that works a body part once a week be best, or maybe work each one twice a week? Thanks in advance for your help.

 

[CowPimp]

My suggestion is that you get some basic weight lifting equipment for home usage as well. I have a bench press, olympic bar, olympic dumbells, and a pullup bar. That is plenty to do some work if I can't make it to the gym for some reason.

Taking 5 days off every 2 weeks or so seems really excessive to me. I don't think you're going to make the best gains like that. However, if you have no choice, then just about any split you want to swing will work. I'm not going to write out a plan for you, but you can post up some ideas and I'll help fine tune it for you.

Do a search for various splits. There are countless viable splits that would work in your situation.

 

[KarlW]

Can you still use the equipment at work during your 5 day break?

 

[DeadBolt]

Heya Bud...wow virginia has a messed up shit schedual. Here in Jersey our guys go 1 on 3 off, thats so much easier then yours and its pretty steady.

As for a routine anything will work just as long as you fit it in. You could manage a solid 3 days split...maybe a full body routine for the first month or so but to be honest with you joining a gym or buying some basic gear like Cow mentioned would be easiest. I know around here our fireman aren't really allowed to go to the firehouse to do things unless working their shift...every place is different though. Not to mention very few actually live in the town they work for.

That 5 day break will really kill you when it comes to gains...you just wont progress enough. Do a search for different routine splits...there have been a million posted and for the days you lift its up to you. If you refuse to buy equipment or join a gym do what you can at the firehouse and make sure you keep the diet very clean those 5 days off. Maybe do some cardio those 5 days to work the muscles or some common lifts that can be done without equipment.

 

[Duncans Donuts]

Once a week would be best