Hi guys,
I’m starting ortho residency next week and need advice on how best to set up a realistic training schedule that will be easy to comply with for the next 5 years. Obviously, I’m not striving for being “optimal” given the burden associated with residency, but would still like to be as on top of my training as much as possible.
I’ll have 1 day off per week, but the other 6 days will be 12+ hour shifts. I’m finishing Powerbuilding I this week and will be moving onto Hypertrophy I next week. My plan is to train Mon-Sat for ~30 mins per day then do a full session on the day I have off (either Sat or Sun), which should be enough to get the requisite volume in. I will most likely forego cardio.
An example would be:
Mon: Day 1 Bench + leg ext
Tue: Day 1 Squat + GPP biceps + triceps
Wed: Day 1 RDL + GPP upper back
Thu: Day 2 Bench + Day 2 DB flyes
Fri: Day 2 Squat + Day 2 Flat Dumbbell bench
Sat: GPP upper back
Sun: Day 3 + GPP biceps + triceps
My training background is I played sports during my teens and early 20s with intermittent weightlifting, then would train in the gym sporadically during med school but have been training consistently for the last 6 months with no missed sessions (4 weeks of starting strength → Bridge 3.0 → Powerbuilding I).
Thanks for all that you guys have done for the gen pop and the medical community! I’ve learnt an enormous amount for you guys (esp w/r/t pain) and hope to have a similar influence on my patients.