Odd work schedule. Please help with programming

[Scott Stevenson]

Yes sir. 2 days of work followed by 4 off and repeated.
Have access to some dumbells and a rack with barbell, that's it.
But can be in the middle of a workout and get a call and gotta go. Can obviously finish when back at station, but the starting and stopping and starting again I'm not sure is ideal. Or maybe it just don't matter and I'm over thinking that.
All our stations are pretty busy, but I've trained after work for years now, just my routine.
Our shift is from 7am to 7am 2 days later.

Thanks!

Sure, man!

Here's what I would probably try out:

- 2 days off working -

Off Day 1: Day 1 (Loading Lower, Pump Upper)
Off Day 2:
Off Day 3: Day 4 (Upper MR's)
Off Day 4: Day 3 (Lower MR's)

- 2 days off working -

Off Day 1: Day *2* (Loading Upper, Pump Lower)
Off Day 2:
Off Day 3: Day 3 (Lower MR's)
Off Day 4: Day 4 (Upper MR's)

- 2 days off working -

<REPEAT ABOVE>

This will have you doing Two upper and 2 lower sessions in each 4 day Off period. 1 will including loading and MR's for Lower, pump and MR's for Upper, and then you'll flip that around the next 4 days off.

Only issue here could be if you come off shift and are totally whacked b/c of a long night / multiple calls. In that case, you could probably just get home, have a large break fast and nice long nap (hoping you can do that) and then train when you wake up rested. (I put these Loading set Days here b/c you've have just had a couple days "off" from the gym at least, and, the way it's set up, you'll have had THREE days off from training the those muscle groups, so recovery should be good for the Loading set and moving big loads forward in the log book.

-S