How to fullbody when working manual labor? I'm digging and

>>39424202
What can you fit into your schedule? Full body while doing construction is just not do-able, at least not for me. I do concrete construction and usually work ~10-12 hours a day, I started with a PPL program because it was less time in the gym than a fullbody routine.

>>39424231
With three exercises I spend about 40-60mins.
My goal is to get a strong press, deadlift and squat, and fullbody or upper lower seem to be the best ways to get there.

I'm concerned about breaking up the fullbody into 4 days though, I imagine it's not ideal, but neither is trench digging.

What's your PPL look like?

Hard to get gains with manual labor, go hard on your off days. Give it some time until work doesn't exhaust you, then build your way back to to regular routines if you can. I wasn't able to get my full routines in just because I wouldn't be able to do my job well the next day, but just try your best bro

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>>39424307
I actually do full body over 3 days, twice a week, so 6 days a week.

SUNDAY

Bench and OHP 5x5
Accessory lifts:

Incline dumbbell 4x12
Dumbbell shoulder press 4x12
Tricep Pulldowns 4x12

And any other accessories I have time for, I try to keep my time at the gym under an hour.

MONDAY

Deadlift and Bent over Rows 5x5

Lat pulldowns 4x12
lat raises 4x12
chest supported rows 4x12

WEDNESDAY

Squat 5x5

leg press 4x12
calf raises 5x20
romanian deadlift 4x12


And the other 3 days are essentially the same but I go 5x15 for the compounds instead of 5x5

I have been making decent gains recently but work has also been slower so YMMV

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>>39424336
The biggest thing about manual labor and getting gains is really eating, bulking is difficult when you need to eat 3k-4k calories with one lunch break during the day, if you can work around that and hit your macros then it is do-able.

>>39424202

When I did manual labor I'd hit one body part a day
Mon - Chest, Tues - Back, Wed - Legs, Thurs - Core, Friday - shoulders/accessories.

I'd rest on weekends and I'd eat a lot. I'd make sure to get protein on every break. I got in pretty good shape. I was happy when I got a better job and was able to do a real routine thats for sure but it was better then nothing.

For motivation remember young Goku and Krillin doing construction as part of his "training" so Master Roshi could make money off them.

>>39424202
Just make sure you switch hands