#Shiftworker

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#Shiftworker Reel by @shiftworkerscoach (verified account) - Stop copying 9-5 gym routines. You don't have a fixed week… so why are you training like you do? Chest Monday. Back Tuesday. Miss one session and t
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@shiftworkerscoach
Stop copying 9–5 gym routines. You don’t have a fixed week… so why are you training like you do? Chest Monday. Back Tuesday. Miss one session and the whole plan falls apart. And training after a night shift? You’re shattered, running on fumes… and expecting progress? Not happening. Then there’s this… New exercises every 2 weeks. Different plan every month. You can’t progress if you keep changing the target. Here’s what actually works 👇 2–3x/week → Full body 4x/week → Upper / Lower 5x/week → Push / Pull / Legs (just rotate it) Simple. Flexible. Shift-proof. Now strip the fluff: – 2–3 sets per exercise – 2 exercises per body part max That’s it. Less volume = more intensity = better results. Run this for 6 months without chopping and changing… And watch what happens when you stop training like a Shift Zombie… …and start operating properly. DM me “SHIFT” if you want the full system.
#Shiftworker Reel by @kaikaku_physiques (verified account) - FIFO isn't making you fat. BUT your lack of structure is. Same camp. Same mess hall. Same 12-hour shifts. Yet, some guys come home diced and some co
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@kaikaku_physiques
FIFO isn’t making you fat. BUT your lack of structure is. Same camp. Same mess hall. Same 12-hour shifts. Yet, some guys come home diced and some come home 8kg heavier blaming night shift. The difference? Planning and structure. You don’t need perfect conditions. You need a system that works on site. Here’s my five tips on how to create one👇🏼 1. Make Your Protein Anchor Protein is your insurance policy. - Bring your own whey or WPI. 2 scoops per day minimum to help with targets. I recommend @axelaboratories for great flavours - Add it to cream of rice / rice flour for easy carbs pre-training - Hit 30–50g protein every main meal in the mess If protein is sorted your hunger drops, your muscle stays and your cravings reduce. 2. Create a Shift-Friendly Training Structure Stick to a program - Run a 3–4 day structured program - Train immediately after shift OR immediately after waking. Pick one and make it a non negotiable - Keep sessions 45–60 mins and intensity high. 3. Control Your Energy With Simple Carbs You don’t need to avoid carbs. You need to time them better - Carbs around training (rice, potatoes, fruit) or even intra workout carbs like SURGE from @axelaboratories - Lower carbs at last meal if you struggle with late-night snacking - Bring rice cakes, rice flour, or microwave rice for consistency Carbs aren’t the enemy, but giving into cravings WILL set you back. 4. Hydrate Better Half of you feel “too tired to train” because you’re dehydrated. - 4–6L water daily (especially in WA heat) - Add electrolytes - Salt your food properly Dehydration = fatigue = skipped sessions = NO PROGRESS. 5. Treat sleep like it’s more important Night shift isn’t ruining you. BUT Scrolling TikTok until 1am is. - Blackout your room - Phone on charge across the room - 7+ hours sleep where possible - Steps on rest days (8–12k) Recovery aids fat loss and muscle retention. FIFO can be predictable. Which means your results should be predictable too. If you’re still struggling on site and coming home with an average rig every swing… Fill out the enquiry form in my bio. Then we can build a system that works so you actually get results at home AND site 🤜🏼🤛🏻
#Shiftworker Reel by @virtus_sc (verified account) - A phase I advise shift workers skip in the gym⤵️ The training like you're stepping onto the Mr Olympia stage phase. If you've followed me for a whil
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@virtus_sc
A phase I advise shift workers skip in the gym⤵️ The training like you’re stepping onto the Mr Olympia stage phase. If you’ve followed me for a while, you know my stance on training like a body builder in the job There’s a misconception that “training like an athlete” or “training to perform” means no pump, no size, no muscle building. That’s couldn’t be more wrong Hypertrophy — increasing the size of a muscle — is a crucial adaptation for you on shift More muscle; 1️⃣ Builds the foundation for strength by increasing cross-sectional area and force potential (Schoenfeld, 2010). 2️⃣ Improves posture and movement efficiency under load, reducing fatigue across long shifts (Zhou et al., 2016). 3️⃣ Enhances joint stability and reduces injury risk during high-stress demands (Kraemer et al., 2004). 4️⃣ Contributes to officer presence. Muscle matters. But here’s the problem… If hypertrophy is ALL you train — you’re leaving performance on the table. In your bro split, ask yourself: – Are you getting brutally strong? 
– Are you producing force fast? 
– Are you building energy systems that hold up under fatigue? -Are you able to accelerate/decelerate/ sprint and change direction quickly? 
– Are you training to move explosively when it actually matters? Because if you don’t train those qualities… You wont have them.. Now let’s look at this practically. The typical splits you will typically see; Push / Pull / Legs. Chest & Tris Monday, Back & Bis Tuesday, Legs Wednesday… That structure assumes your week is predictable. Shift work isn’t. Miss a session? That body part is gone for another week (and we all know that will be legs…) That’s not performance programming. That won’t serve you when you need to perform at a moments notice on shift That’s hoping life doesn’t interfere. Hypertrophy is simply ONE piece of the puzzle. Not the whole picture. Train to perform… and the physique becomes the by-product. You’ll look capable — because you are capable. Your nature of your job requires you to be an instrument, not an ornament. your training should reflect that reality 𝗦𝘁𝗮𝘆 𝗿𝗲𝗮𝗱𝘆, 𝗯𝗲 𝗰𝗮𝗽𝗮𝗯𝗹𝗲 ⚔️
#Shiftworker Reel by @jakehunter_fmgpro - Tradies doing big hours or shift rotation rosters always saying they've got no time to train Then they get to the gym and waste half the session doin
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@jakehunter_fmgpro
Tradies doing big hours or shift rotation rosters always saying they’ve got no time to train Then they get to the gym and waste half the session doing junk sets and heaps of volume that goes nowhere If you’ve only got time for two sets make the two sets count Heavy Controlled Close to failure That’s where the stimulus actually comes from And if you’re on shift work you can’t just go week to week trying to max everything out either sleep changes recovery changes some weeks you’re running on fumes Gauge it off how you’re recovering not what your ego wants that day Train hard when the tanks there get the work done when it’s not Consistency beats trying to be a hero for one session #explorepage✨ #trainingtofailure #shiftworker #fifoaustralia #knownphysiques
#Shiftworker Reel by @zed.toshi - Got 30 minutes? That's all you need to train smarter and look stronger. ⏱ Here's a simple full-body setup that hits every major muscle group - perfec
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@zed.toshi
Got 30 minutes? That’s all you need to train smarter and look stronger. ⏱ Here’s a simple full-body setup that hits every major muscle group — perfect for busy professionals who want results without 2-hour gym sessions: • Seated Row → Horizontal pull to build back thickness and posture. • Leg Extensions → Nail your quads; go a touch lighter for 6–10 clean reps. • Bench Press → The king of pressing for chest and upper-body strength. ✅ Do 3 sets of 5–8 reps (go heavy — push for progress). ✅ Hit 2–3 sessions/week. ✅ Optional add-ons: Pull-ups & Shoulder Press — 3 sets of 6–10 for bonus gains. Keep it simple, track your PRs weekly, and watch your strength transform. Want a no-fluff guide to get strong while juggling work & life? Drop a 💪 in the comments, and I’ll send you a free 30-min full-body plan.
#Shiftworker Reel by @tomberryfitness - Comment PPLU for the split This is probably one of the best splits for most lads who train 4 days per week If you want it, it's yours
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@tomberryfitness
Comment PPLU for the split This is probably one of the best splits for most lads who train 4 days per week If you want it, it’s yours
#Shiftworker Reel by @fitxmelarga (verified account) - Let's break down the 4 main workout splits and the best for busy professionals. With PPL or Bro Split or Upper/Lower: ∙ Week 1: You crush it ∙ Week
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@fitxmelarga
Let’s break down the 4 main workout splits and the best for busy professionals. With PPL or Bro Split or Upper/Lower: ∙ Week 1: You crush it ∙ Week 2: Work gets busy, you miss a day ∙ Week 3: You miss two days ∙ Week 4: You quit because the structure broke 👉🏽PPL? C Tier. Requires too much gym time. Falls apart when work gets busy. 👉🏽Bro Split? E Tier. 6/7 days a week? You’ll quit by month two. 👉🏽Upper/Lower? A Tier. It works, but recovery is tight. One missed day and your week is compromised. ✅ With the Weekend Split: ∙ Week 1: You train weekends, do light work weekdays ∙ Week 2: Work gets busy, you still do calisthenics Mon-Fri (no excuses because it’s at home) ∙ Week 3: You’re still on track ∙ Week 4+: You’re consistent because the system handles chaos The Secret + split: By making weekday training light and optional-feeling, you remove friction. By making weekend training non-negotiable, you focus your effort where it matters. Result: 85% long-term adherence vs 15-55% for other splits. Comment « WSPLIT » and I’ll send you the full split with workout exercises and sets for free. #usa🇺🇸 #officework #9to5 #lean #gym
#Shiftworker Reel by @concretecowboy631 (verified account) - If you're a shift worker, this is why you're not getting bigger. You're not applying progressive overload consistently. Track your progress and train
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@concretecowboy631
If you’re a shift worker, this is why you’re not getting bigger. You’re not applying progressive overload consistently. Track your progress and train with intent to build size and strength even when hours are crazy. It can really be that simple.
#Shiftworker Reel by @the_coach_aidan (verified account) - Follow @the_coach_aidan to train as a busy office worker with a full schedule ⏰‼️ Here's how to get the best session in as a white collar worker 🔥
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@the_coach_aidan
Follow @the_coach_aidan to train as a busy office worker with a full schedule ⏰‼️ Here’s how to get the best session in as a white collar worker 🔥
#Shiftworker Reel by @viragadam_ (verified account) - DM me "ABS" and I'll send you the exact protocol I used to get shredded in 3 months while I was working a 9-5 DM "SHIFT" for 1:1 Coaching #shiftwork
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@viragadam_
DM me “ABS” and I’ll send you the exact protocol I used to get shredded in 3 months while I was working a 9-5 DM “SHIFT” for 1:1 Coaching #shiftworker #fitnesslife #fitnesscoach

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