Hey Mr. Joe for the vast majority of career firefighters we work a 24on 48off type of schedule. Personally I use the 24 hours at the Firehouse as an off/rest day. What would be the best way to program push pull legs or One of your specialized 4 day per week programs that prioritize the chest shoulders or arms.
Goal is purely bodybuilding not Athletic performance. Also have the ability to do a.m. & p.m. workouts on my 48 off.
Posting picture of schedule
“Red days I am at the Firehouse”