It depends on what time of year im at. I like to do whole body complexes for fat loss. I like Mark Rippetoe’s 5x5 and Madcow training for stregnth/hypertrophy. I’ve liked Chad Waterbury’s whole body and upper/lowers. I also like Coach Thibs stuff. His methods are damn crazy!
All in all- for us non elite guys I like a good Upper/Lower split with mod volume and high intensity. Although, if you’ve been lifting for six years I would think you’d know how to get past your graveyard shift troubles;) It’s as easy - AND - as hard as going to bed early and waking up early to get your workouts in.
Two a days are a no go IMO since you don’t have much free time to workout in the first place. And even though two a days should be just about the same amount of time as a regular workout- maybe 10-15 minutes longer- you have to drive to the gym TWICE a day and get ready before and shower after TWICE a day. These things alone double if not triple the time needed for two a days.
I also don’t like to workout at the end of shift because in the medical field since I never know when someone will code (heart/respiratory failure etc) so I may be tired at the end of shift.
Do you have a straightforward shift or is every night different? Are you tired or awake after work? Do you feel you go go balls to the wall after a full sift? Also, If you workout and then go straight to sleep, you have to drink your protein shake and go straight to sleep which some people may find hard to do since you’re still probably amped.
Then once you finally get to sleep I’m pretty sure- if you’re like me- a raging hunger would probably hit you 4 hours after you’ve slept due to the fact that you didn’t eat a regular whole meal about 2 hours after training like normal.
All in all- wake up early- eat some fruit, coffee, couple hard boiled egg whites, and get your ass in the gym. Upper/lowers are where I’m at right now. Best bang for the buck I think. Good luck!