>>37432320

I would figure the same as any solid routine, lots of functional compound movements, and heavier weights

if you can only lift one day a week you might as well do all four exercises.

>squats
>bench/press (alternate which one you start with)
>deadlifts

>>37432320
Wait youre planning to lift once a week?

>>37432320
>How do you structure a lifting program around a very physically demanding job?
> Go home tired
> eat
> shower
> go to sleep because you have to wake up in 6 hours
> repeat

>>37432836
This sounds depressing af

>>37432876
Oh yeah.. even jobs
At least less physically demanding

>>37432320

My powerlifting friends who work in construction do exactly what you suggested. A and B days 2 or 3 times a week based around only two or one main lifts with a few accessories. It's high in intensity moderate in frequency and low in volume. Lots of them are national and European champions so it works.

I do Push Pull, 3 exercises for each

what's your work schedule like? And I was working 100 hours a week in the fire department, going to school, and still made it to the gym 3 times a week.

>>37433447
You mean you were on call for 100 hours.

>>37432320
do hyperextensions/supermans/whatever catches your fancy for (lower) back. Doesn't drain too much energy during the week.
It may save your quality of life for decades when you're working in such a job.

>>37433516
well, I was the bottom bitch there, meaning that for the time I was awake, I was working. Also I worked at a station in a downtown metropolitan area with a high crime rate and the highest call volume, so we didn't sleep.

Don't be a bitch, work out at least twice a week and just do the A and B days from starting strength

>>37433516
>>37433447
This. Firefighters don't have real jobs

>>37433654
lol sure kid