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Looking for a 5 day on 5 day off workout routine

Answered on August 19, 2014
Created January 04, 2013 at 3:31 AM

Hi all

I work a pretty messed up schedule, 5 x 12 hours days on (mix of nights and days) then 5 days off. I want to know what you would suggest for a workout program that I can follow for the days off. While I'm working I don't have time to workout, I barely have enough time to get home make food for the next day and get some sleep before I do it all again.

I have a power rack/bench at home and up to 300lbs of plates, so I can do powerlifting routines, but not Olympic. I am 200lbs 5'9 and have been losing some weight eating paleo and want to ramp it up, while adding muscle.

Thanks again as always!

61848fb3934eb0f08abacf0b920bf81b

(225)

on January 04, 2013
at 08:02 PM

That was my major concern. I was doing a modified starting strength program before, but ever since my switch to paleo - which corresponded with this major schedule change - I've been falling behind. I'm not making strength gains and my workouts are just generally well below the intensity I was able to maintain before.

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2 Answers

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on January 04, 2013
at 02:09 PM

You can do any exercise and implement it 5 days on 5 days off. Ultimately it will not be optimal, 5 days is a bit too long -- but you will get healthier and stronger, you will just proceed slower.

61848fb3934eb0f08abacf0b920bf81b

(225)

on January 04, 2013
at 08:02 PM

That was my major concern. I was doing a modified starting strength program before, but ever since my switch to paleo - which corresponded with this major schedule change - I've been falling behind. I'm not making strength gains and my workouts are just generally well below the intensity I was able to maintain before.

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on January 04, 2013
at 01:47 PM

I do body by science 1x/week http://www.amazon.com/Body-Science-Research-Program-Results/dp/0071597174.

Or look up Drew Bayes stuff http://baye.com/

Any HIT (high intensity training) program will allow you to go balls out for 1-2x/week and get most the benefits (if not more) of a higher volume approach.

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