workout dilemma

hey guys i have a bit of a unique problem. for the next 7 weeks due to my work in the military i will only be able to workout from friday night till sunday night so i'm looking to do 2 workout sessions in that time, also during the week my diet will be somewhat out of my control but i plan to suppliment this with tuna and protein bars. Anyway does anyone have some ideas for a workout schedule which i can fit into this time slot? i have a few ideas but i thought i would bounce the idea around the board

you could try a 3 day split.

work like legs and back, arms and shoulders, chest and abs

you will want to rearrange but that way your not in the gym for a huge amount of time and still hit everything you need to.

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thanx for the quick response BR, i also plan to do some type of bodyweight only maintenance work(push ups chins etc) during the week, just need something to work with over the weekend

bump

3 day split using compund movements like Deadlifts, Bench Press, Military Press, and so on...

Finish your profile... what are your stats and bb experience?

there you go warrior finished some my profile if that helps, yeah i think that is a good idea doing a heavy duty type workout with a few of the big basic exercises over 3 days, then while im away i will do some bodyweight only maitainence work.

Well... looks like you are Intermediate to Advanced. I would say working on those compound movements will be the best thing right now 4 you. After 7 weeks of that you should be ready for a week off and then back to POF training.

POF as in positions of flexsion training?

yup... that is what most usually use inbetween different high intensity training cycles.

i've been using hst training for the last 8 weeks worked pretty well.

Yeah, workout those three days.
Maybe do some hard 10 sets of 10 if short on time too instead of the traditional approach 4sets/3 exercises.
Or do the push/pull system. Chest/Tris/Front Delts; Back/Bis/ Side& Rear Delts ; But do legs on one workout.
Ro