A 20-week combined-training build — resistance, VO₂max intervals, and Zone 2 — mapped around your rotating night and day shifts. Built to add lean mass, improve conditioning, and push your VO₂max. The Today button always lands on today\'s session.
Built around your rotating block — 12 hr night shifts and 8 hr day shifts — so training lands when you can actually recover from it. Lifting clusters on day weeks; night weeks protect sleep and lean on Zone 2 and a single full-body session. Deloads at weeks 8 and 16. Tap a week, then any day. (Map the night/day weeks to your real roster as it posts.)
Three evidence-based levers drive this plan: combined training, lean-mass-first eating, and getting carbohydrate quantity and timing right. The reasoning is below in plain terms — your labs, bloodwork, supplements, and any medication stay entirely with your physician (see the note at the end).
Resistance + aerobic together improves body composition and conditioning more than either modality alone. VO₂max is the highest-yield single fitness metric — which is why HIIT is non-negotiable, not optional.
Skeletal muscle is the engine of recomposition, so building and protecting it is the priority. Protein stays high (~1.8–2.0 g/kg) and spread across the day so muscle protein synthesis stays switched on through a busy shift schedule.
A big dietary lever is total carbohydrate amount and timing, not just grain type. We keep total carbs sensible, cluster most of them around training, and lean toward a whole-food, high-fiber pattern — plenty of plants and fish, mostly unsaturated fats.
Your body puts carbohydrate to work best around training, so that's where most of it earns its place. Large late-night meals tend to sit heavier and disrupt sleep — so keep night-shift intake lighter. Protein stays steady all week.
This plan covers training, nutrition, and recovery only. Supplements, lab work, screening, risk stratification, and any medication are not covered here — bring those to your physician or registered dietitian. If a provider's guidance and this plan ever differ, theirs wins.
Push, Pull, and Legs build the lean mass that drives glucose disposal; Conditioning builds VO₂max and the aerobic base; Full-body is your post-nights / deload session. Tap any exercise for sets, a live tempo animation, form cues, and a demo. Apply the 2-for-2 progression rule and keep working sets at RIR 1–2 (3–4 on deloads).
The training and nutrition reasoning here is drawn from established exercise-science and public-health guidance — combined-training benefits, VO₂max as a fitness marker, protein distribution for muscle protein synthesis, and general healthy-eating patterns. None of this is medical advice; it's the reasoning behind a coaching plan.
These are general references behind the coaching approach — not medical guidance. For anything specific to your health, your physician or registered dietitian is the right source.