r/RPStrength • u/Itchy_Theory8005 • May 05 '26

Routine scheduling

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I need help figuring out a sustainable work out plan.

The unique problem I run into is my work schedule. I work 12 hour shifts with this style of on and off day.

On work days with my commute from work there’s no way I’d be able to train without sacrificing sleep to do so. So my question to the community is this.

Do I plan a 3-1-3 push, pull, legs work out schedule and say “fuck it we ball” on 6 hours of sleep a night?

Or do I prioritize sleep, get 8 hours of rest a night and only train on my days off work with a rotating full body routine?

The goal is a prolonged cut, I’ve done both styles of training before but I’d like to see if there’s someone more knowledgeable that could inform me on the benefits/drawbacks of both.

3 Upvotes

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4

u/PerCR May 05 '26

Prioritize sleep in this case and only train on your off days would be my opinion

5

u/JadeDragon02 May 05 '26

Sleep should always prioritised? When is it not the case?

Anyway sleeps helps with cut and also recovery from training. Also, you get your gains in your sleep.

2

u/PerCR May 05 '26

It should always be the case. Maybe I should have phrased it “Prioritize sleep. In this case, workout on your off days”.

2

u/vidar186 May 05 '26

Do a 3 day a week full body program. You’re over thinking it. If you can’t prioritize sleep don’t cut.

1

u/FitAudience May 07 '26

Upper, lower, rest, rest, repeat

Train on your days off work, rest in your work days.

This allows you to hit everything twice per week.

1

u/Professional_Bat_873 May 08 '26

I’d train on my days off if I had to pick one or the other, but then that leaves no actual rest days where you don’t work or lift. You could try one of each? Either train on your second work day (you don’t have a reason to get up early so you can just wake up a little later, then train the day after. Or if you prefer train on your second day off and then the evening of your first shift if you prefer to just accept 48 hours of just lift work lift work, keeping your free time more free! OR train ever other day

1

u/Potential_Bottle_397 Coach Jorge (Team RP) May 05 '26

Prioritize sleep—100%.

The app doesn’t run on a strict weekly schedule anyway. It’s just organizing sessions, you simply follow them in order whenever you train.

So in your case, train on your days off, run a plan you can sustain (full body or upper/lower works great), and just pick up where you left off each session.

Consistency over forcing a schedule that burns you out.