Shift Worker (4 Weeks)

The Shift Worker Programme is a practical 4-week gym-based training plan designed specifically for people working demanding shift patterns with limited weekly training time.

Built around a simple push, pull, legs structure, the programme focuses on maintaining or improving strength, physique, and overall fitness within realistic time constraints. Sessions are designed to be effective without dominating your days off, typically taking around 45-60 minutes to complete.

While the programme primarily focuses on resistance training, light conditioning guidance is also included to support general fitness and work capacity.

This programme is designed for anyone working a shift-based lifestyle who struggles to commit to traditional high-frequency training programmes.

Whether you work within the NHS, emergency services, military, security, industrial environments, or any other demanding shift pattern, the programme is built around the assumption that you realistically have around 3 days per week available for training.

The structure is suitable for a broad range of training backgrounds, from beginners looking to build consistency through to experienced gym-goers wanting a straightforward and sustainable routine alongside work commitments.

The programme follows a 4-week structure based around a simple and effective 3-day training split:

• Push Day
• Pull Day
• Leg Day

Sessions focus primarily on traditional gym-based resistance training with additional cardio guidance included to support overall health and fitness.

The programme is designed around realistic session lengths of approximately 45-60 minutes, making it easier to balance training alongside demanding shift patterns and recovery requirements.

Programme intensity is approximately:

RPE (Rate of Perceived Exertion): 4-6/10

As a rough guide:
• 1-2 = light effort
• 4-6 = moderate to challenging
• 8-10 = high effort requiring strong recovery and intensity

You are purchasing a downloadable PDF training programme (13 pages).

This programme is designed to be completed within a standard commercial gym environment using widely available resistance training equipment.

Exercises are based primarily around traditional gym-based free weight and machine movements commonly found in most training facilities.

Following successful checkout, your download link will appear on the order confirmation page and will also be sent directly to your email address. If you do not receive the email, please check your spam or junk folder before contacting us.

This is a one-time purchase with no shipping costs or recurring subscription fees.

Due to the nature of digital products, training programmes are non-refundable once purchased and delivered.

Please also ensure you have reviewed our website Disclaimer and Returns & Exchanges policy before purchasing.