Need help with program for shift worker

[ChrisRobin]

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

[Commander]

Having those two off days shouldn't impact anything negatively.

You could do almost any split really.

Upper/Lower:

Off, Off, Upper, Lower, Upper, Lower, Upper, Lower (or if you need another day off, just take it and start the next week with Lower)

Push Pull Legs:

Off, Off, Push, Pull, Legs, Push, Pull, Legs

5/3/1:

Off, Off, Bench, Squat, Off, OH, Deadlift, Off

Westside:

Off, Off, ME Squat/Dead, ME Bench, Off, DE Squat/Dead, DE Bench, Off

Typical Bodybuilding:

Off, Off, Legs, Shoulders, Off, Back, Chest, Arms/Abs

Starting Strength:

Off, Off, Workout A, Off, Workout B, Off, Workout A, Off (next week do B, A, B)

[ChrisRobin]

Ok thanks for the info... it's good to know. I've always been pre-occupied with programs begin designed with a certain amount of days off, while my schedule would give me an additional day off if I go back to a 5-day split.

[Commander]

No problem, good luck.

[ChrisRobin]

One thing I forgot to ask is since I'm giving myself an extra day's rest, do I need to add extra reps or exercises to my program to make up for that extra rest? Or does that extra day of a rest not matter.

[Commander]

You could go by feel. If you are feeling run down, then just do a normal workout and enjoy the extra day of rest afterward. But if you are feeling extra good, than throw in some extra volume since you have the extra day to recover.