You should workout what you don't through work.
An example: People walk. This uses the calf. The shin is not utilized to a similar degree. Thus a person that walks should workout the shins.
Another: A person pushes a cart. Thus they should pull it too. This is conducive to health and fitness.
Another: A person pushes and pulls a cart for 10 hours a day. They should push and pull something much heavier for a short period of time to get their strength up (and exercise in more athletic ways that hit each part of the muscle but that's not the point).
Everyday do 1 set of each to failure. After a month do 1 set to near-failure then 1 set to failure. After another month go ahead and do 3 sets to failure. After another month add the second part of the program:
Sit- ups because lifting involves your back not your abs and hips. Put hands on shoulders not head.
Shin lifts. With your butt against the wall, legs straight, put your feet out a couple feet away and lift your toes. Just look up shin lifts against a wall.
Squats. Keep your heels off the ground and track your knees past your toes with torso vertical.
Pull ups. Vertical pull is not usual in your work.
Dips. Not usual in your work either to push down and get a stretch in the shoulder.
Second part, do 1 set to failure the first month of doing this, 1 set to near failure and 1 set to failure the second month of doing this, and 3 sets to failure the third month of doing this.
Neck curls, extensions, side bends and twists. A bench helps you stretch or support torso whilst doing these across the short end. Place hands on head for added resistance; interlock fingers behind head for neck extensions, in front of head for neck curls, on side of head for lateral bends. Do a head turning motion at the end of sets for each kind of bend to round the exercise out.
Calf extensions. Toes turned in toes turned out. Go ahead and do 1 calf at a time.
Wrist bends with sledgehammer. 4 directions, including the lateral bends, and 2 twist motions with weight on thumb side or pinky side.
Finger extensions with a weight plate sliding across the ground is good. Starting with heaviest weight then getting down to 25% and going going going is great. So you just stick your finger in the hole and slide it forward, getting a stretch in the knuckle, then pull it back and just keep going going for each individual digit. Circular slide motion is great and rounds it out.
Horizontal sledgehammer swing. Take it easy starting out and don't worry if it hurts. You want to get a decent stretch so things don't crack and squeeze into place and cause too much pain. Just swing an 8 lb hammer like a baseball bat pretty slowly and stop the swing at the end instead of hitting something. More difficult than hitting something. Do both sides.
Back bridge. A wrestling bridge but not on your neck. Not a hold, repetitions of getting into the back bridge.
The reason I suggest 1 set to failure is that you can develop the routine of things and put in your willpower to get the 1 set done for each exercise, making sure you give it your all. After a month you add another set near-failure to help progress the physical training. On the third month you should be accustomed to training the movements and the exertion required, so I suggest 3 sets to failure. Instead of more sets more exercises are added to completely hit every body part that isn't trained by work. These exercises go from 1 set to 3 in a few months as well. This is designed to be a lifelong program you can do in your 90s. I would suggest doing even more if you stop working a physically demanding job.
If you get into easy work, add 1 set to each exercise and start doing Jeffersion Curls. Look them up. You just need some sort of box and some sort of weight. Start with 1 set and 5 lbs then add another set and weight each month until you reach at least 25% body weight and 4 sets.
You could incorporate more into this entire program but fundamentally what is there is a complete health and fitness routine. Many dissuade others from training everyday but that's ridiculous. It's 15 minutes of working out to start. How many people have had to dig ditches for a living? As long as the work is balanced and you get nutrition you're good to go.
If the routine is missing anything it's cardio and some dynamic power. 30 second sprints with 1 minute rest for 4 sets followed by a mile jog will take care of that.
Good luck work hard.