Thread: HELP! I have an irregular shift, and I need a workout plan

Hello everyone!

I recently started to work out. I'm a skinny guy, and due to the coronavirus I can only workout from home. The problem is I have a very irregular work schedule, basically I have two weeks repeating themselves, and it's really frustrating that I can't find a proper workout plan for this specific one. I would like to gain some mass of course.

My work schedule looks like this:
Week A:
M: Work
T: Work
W: Gym
T: Gym
F: Work
S: Work
S: Work

Week B:
M: Gym
T: Gym
W: Work
T: Work
F: Gym
S: Gym
S: Gym

So basically, WW-RR-WWW, then RR-WW-RRR. I only have time to workout on Gym days of course.
Can anyone help me getting a workout plan? My equipment includes a barbell, two dumbbells, and a training pad which is exactly this one:
ebayimg.com/images/i/201462515390-0-1/s-l1000.jpg

Please help me write a full 2-weeks workout schedule, which will provide each muscle group with enough regeneration time, no overtraining, and having enough rest.
I would really appreciate any help. Thanks in advance!

Week A:
M: Work
T: Work
W: Gym = UPPER
T: Gym = LOWER
F: Work
S: Work
S: Work

Week B:
M: Gym = UPPER
T: Gym = LOWER
W: Work
T: Work
F: Gym = PUSH
S: Gym = PULL
S: Gym = LEGS

Insert whatever you want on those days from any UL, PPL, or PPLUL you like; substitute exercises based on equipment limitations as necessary.

Originally Posted by air2fakie

Week A:
M: Work
T: Work
W: Gym = UPPER
T: Gym = LOWER
F: Work
S: Work
S: Work

Week B:
M: Gym = UPPER
T: Gym = LOWER
W: Work
T: Work
F: Gym = PUSH
S: Gym = PULL
S: Gym = LEGS

Insert whatever you want on those days from any UL, PPL, or PPLUL you like; substitute exercises based on equipment limitations as necessary.

Thank you. Could you please enlist me what exercises and how many reps should I do? I'm a beginner so I don't really know how to compile those days.

Originally Posted by TolerantLactose

If you're training at home, why can you only do it on days off work?

Because when I work, I work 12 hours, plus I travel 2x2 hours, that is 16 hours a day, I cannot really do anythign else on those days besides sleeping and preparing for work.

Originally Posted by ronnorjk2

Thank you. Could you please enlist me what exercises and how many reps should I do? I'm a beginner so I don't really know how to compile those days.

Take a look at the stickies at the top of the Workout Forum and find the Fierce 5 Upper Lower & Fierce 5 Lower Upper Push Pull Legs - or alternatively, the Vikings Upper Lower and Vikings Upper Lower Push Pull Legs.

Plug any of the days for either F5 or Vikings indicated as UL or PPL into the obvious days and you're mostly done as far as programming. There's also a Fierce 5 dumbbell program that should give you an idea to alternatives to certain exercises based on your equipment.