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I like what the basic program has to offer already but my work schedule really only allows me to work 1 day a week. 12 hour days and a 3-2-2-3 schedule doesn't help much in the way of training. Any advice? I figured squats, bench, overhead, DL, chinups and other accessory work. Thanks!

SPLCHRIS wrote:I like what the basic program has to offer already but my work schedule really only allows me to work 1 day a week. 12 hour days and a 3-2-2-3 schedule doesn't help much in the way of training. Any advice? I figured squats, bench, overhead, DL, chinups and other accessory work. Thanks!

OK, kinda covered ground here, but...

1 day a week, realistically, the best you can hope for is to maintain. Muscle tissue goes from damaged by stress and lactic acid, to growing to the point of overcompensation, and then atrophies back to where it started. Most folks hit that peak overcompensation at 2-3 days after working out, but at 7, I'd almost bet you a paycheck you'll be atrophied back to square one. That said... how is that shiftwork schedule limiting you to 1 day a week? I'd suggest a workout routine akin to this, and try setting up your schedule so you're working out 2nd day of your first stretch off from work, and 1st and 3rd of your send stretch off from work. Would get you 3 workouts in 7 days, bit of a long break in between (though better than a week at a whack), and a reasonable chance of some progress. If this doesn't work, I'm afraid I'm not going to be able to proffer much advice