Need help with program for shift worker
I need help putting something together here....
I'm with law enforcement and work 4 days on, 4 days off. My 4 days on consist of 2x 11hr day shifts, then 2x 12hr night shifts.
For the life of me I can't workout after the day shifts because I'm completely exhausted. I've tried different split routines, and let's just say I make some pretty good gains but then I can easily fall off the workout schedule.
How do you guys think I should plan a mass gaining program that's built on a 7 day work week, but apply it to an 8 day work week counting my 2 day shifts as OFF days??
Thanks in advance