Install the app
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.


The Weekend Warrior Workout

Jacked Cash
537,096
Hoping to be crowned MVP of your intramural team? Gain the edge during the course of the week and become a true weekend warrior with this workout!

WORKOUT SUMMARY​

  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
    Beginner
  • Program Duration6 weeks
  • Days Per Week
    3
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Kettle Bells
  • Target GenderMale & Female
  • Workout PDFDownload Workout

Workout Description​

Are you the weekend warrior type?
Do you work all week and then ramp-up your competitive drive on the weekends in hopes to blow off some much needed stress?
Or do you simply have little time during the work week and the weekends are your “safe haven” for getting out from behind the desk and shifting into a higher gear?
If you are like most Americans you may find that your mind is ready, willing, and able, but your body has other ideas.
After sitting behind a desk all week, many potentially debilitating things go on in the body. You store fat, your muscles atrophy, and you cultivate a sense of overall malaise.
Now, couple that state with a weekend of physical activity including pick-up games, competitive leagues, and other outdoor activities that have you in high gear.
This sit-to-sprint act can slow your physical advantages, invite injury, and give you pause regarding your state of health.
Let’s prevent this from even starting. Let’s devise a plan of action that has you strengthening your body for weekend “play” without living in the gym.
Below is your new game plan for getting stronger, more functional, and more resilient.
It’s time to get in shape for the weekend war.

The requirements​

First, we need to assess what you absolutely need and nothing else. No extras. No wasted time. No fluff. Just useful training techniques to get you in shape fast, efficiently, and effectively.
It must be brief: You don’t have all the time in the world or the desire to spend all day and night in the gym. Your workouts must be efficient and relatively short. Sure, you’ll have plenty of room for extra work if you find yourself with additional time, but overall your training needs to be 100% useful without wasted time or effort.
Related: 8 Minute Squat & Pushup Tabata Workout for Fat Loss
It must be intense:
Since you are training briefly, you must keep the intensity up. Lackluster workouts won’t do much in the way of progressing. Keep the intensity high so you can focus more on quality versus quantity of training. Your workouts will become efficient, effective, and results oriented.
It must focus on the necessary: You won’t have much in the way of isolation exercises. You’ll focus on multi-joint and mostly functional moves working large parts of the body at once, as opposed to training each individual body part separately.
It must be flexible: The modern American worker is busy. Work, family, social obligations, and everything in between is tough to balance which leaves little wiggle room for lengthy training sessions. This program is flexible, pliable, and easy to implement.
It must keep your attention: What’s the fun in going to the gym and enduring another boring session? If it feels like work (after you get off work) then you are less likely to make it a habit, right? Training has to be challenging, but it also needs to be engaging with a dose of fun thrown in too.
The Weekend Warrior Workout Row

What you’ll need​

This program doesn’t require a ton of specialized equipment or a slew of machinery. Below are two distinct plans that are simple and effective. One utilizes a minimal amount of equipment that even a sparsely-equipped home gym will include. The other is mostly bodyweight oriented with a few intermediate techniques thrown in. Here’s a quick checklist:
  • Barbell
  • Dumbbells
  • Kettlebells
  • Suspension Trainer
  • Adjusable Bench
  • Stationary Bar
As you can see there is no mention of body part specific machines, smith machines, or specialized cable contraptions. Just the practical tools to help you get everything out of each workout. This allows you to use more muscle every workout, giving you the potential to train with a larger variety of movements stimulating targeted areas and smaller supportive muscles.
Related: Choosing the Right Gym for You - Home Gym vs Commercial Gym

The components of a weekend warrior workout​

Lastly, let’s break down what components these plans will include. You’re not here just to build more muscle, you will want to build on increases in strength, stability, function, and burn a little fat along the way.
Strength: Arguably one of the most important components of function is strength. The stronger you are, the better you are at any physical endeavor. This isn’t exclusive to 1 rep max type of strength. I am referring to whole body strength including body weight training, dynamic movement, and repeated bouts of exercise.
Muscle: Unfortunately, with this program you may build some muscle (sarcasm, of course). Jokes aside, even though building more muscle isn’t a huge priority when wanting to improve performance, it is a nice side-effect. But relax; you won’t bulk up too much that it hinders your 3-point shooting.
Stability/balance: Another component of strength is your ability to improve stability and balance. In sports this can be a crucial skill to possess. The ability to have more control and an increased sense of balance throughout your entire body is significantly advantageous to your success on the court or field.
Endurance: Along with cardiovascular endurance, you will also be building muscular endurance as well. In other words, you will be improving your ability to perform repeated bouts of exercise. This type of training coaxes your muscular system to recover faster so it will be ready for the next round.

The minimal equipment gym workout​

Below is the first program that uses barbell, dumbbells, kettlebells, and benches. This could easily be performed in any gym or a minimally equipped home gym.
Perform each training session on nonconsecutive days of the week (for example, Monday, Wednesday, Friday). Be sure to dynamically warm-up properly before each workout with two rounds of push-ups, jumping jacks, and body weight squats for 10 reps each.
The Weekend Warrior Workout Warming Up

The last day is void of any cardio conditioning due to the fact that it is the day before your active weekend.

Day 1​

ExerciseWarm up SetsWork SetsRest
1. Dumbbell Bulgarian Split Squat2x123x8-10 each leg0sec between legs
2A. Walking Lunge-3x10-15 each leg60sec between supersets
2B. Single Leg Calf Raise-3x10-15each leg60sec between supersets
3A. Incline Bench Dumbbell Press1x123x6-860sec between supersets
3B. Bent-over Dumbbell Row1x123x6-860sec between supersets
4A. Hanging Leg Raise-3x10-1530sec between supersets
4B. 3-way Plank-10sec each side30sec between supersets
5. Sprint Intervals2min5-8 sprints1-2mins

Day 2​

ExerciseWarm up SetsWork SetsRest
1. Hang Clean and Press2x83x3-5120sec
2. Kettlebell Double-arm Front Swing-30 total repsas needed
3A. Renegade Row-3x10-1560sec between supersets
3B. Pushups-3x10-1560sec between supersets
4A. Box Jumps-3x1060sec between supersets
4B. Burpee-3x1060sec between supersets
5. 1-mile run---

Day 3​

ExerciseWarm up SetsWork SetsRest
1A. Straddle Hop-3x10-1660sec between supersets
1B. Floor Crunch-3x10-1660sec between supersets
2A. Dumbbell step-up-3x8-10 each leg60sec between supersets
2B. Single-arm Kettlebell Clean and Press-3x8-1060sec between supersets
3A. Flat Bench Barbell Press2x123x6-860sec between supersets
3B. Pull-up or Inverted Row2x123x6-860sec between supersets
4A. Barbell or Dumbbell Stiff Leg Deadlift-3x12-1560sec between supersets
4B. Bicycle Crunch-3x12-1560sec between supersets

The Bodyweight Weekend Warrior Workout​

Below is the second program that uses a stationary bar, suspension trainer, and bench.
Perform each training session on nonconsecutive days of the week (for example, Monday, Wednesday, Friday). Be sure to dynamically warm-up properly before each workout with two rounds of push-ups, jumping jacks and body weight squats for 10 reps each.
The last day is void of any cardio conditioning due to the fact that it is the day before your active weekend.

Day 1​

ExerciseWarm up SetsWork SetsRest
1A. Feet Elevated Pushup1x124xfailure60sec between supersets
2B. Medium Grip Pullup1x124xfailure60sec between supersets
2A Suspension Trainer Row-3x1530sec between supersets
2B. 3-way Crunch-3x1530sec between supersets
3A. Bulgarian Split Squat1x123x10-1560sec between supersets
3B. Jump Lunge1x123x10-1560sec between supersets
4A. 3-way Plank-10sec each side-
4B. Diamond Pushup-3xfailure-
5. Sprint Intervals2min5-8 sprints1-2min

Day 2​

ExerciseWarm up SetsWork SetsRest
1A. Box Jumps 1x104x10-1560sec between supersets
1B. Pushups1x104x10-1560sec between supersets
2A. Bench Step-up-4x10-1560sec between supersets
2B. Stiff-Leg Jump-4x10-1560sec between supersets
3A. Hanging Straight Leg Raise-3x1030sec between supersets
3B. Hanging Bent Leg Raise-3x1030sec between supersets
4. Inverted Row-Total of 40 reps-
5. 1-mile run---

Day 3​

ExerciseWarm up SetsWork SetsRest
1A. Suspension Trainer Pushup1x104x10-1560sec between supersets
1B. Close Grip Chinups1x104x10-1560sec between supersets
2A. Jump Squat1x103-4x1060sec between supersets
2B. 11/2 Rep Bodyweight Squat1x103-4x1060sec between supersets
3A. Suspension Trainer Plank-3x10sec30sec between supersets
3B. Suspension Trainer Pike-3x5-1030sec between supersets
4A. Bench Dips-3x1060sec between supersets
4B. Burpee-3x1060sec between supersets
 

Create an account or login to comment

You must be a member in order to leave a comment

Create account

Create an account on our community. It's easy!

Log in

Already have an account? Log in here.

Similar threads

V
  • Article Article
“Weekend Warriors” are often labelled as not being fully committed to a healthier lifestyle, but...
Replies
0
Views
26
V
V
  • Article Article
When building a strong, chiseled upper body, you don’t need a lot of equipment—what you really...
Replies
0
Views
26
V
V
  • Article Article
Time is the number one excuse for not getting a workout, outside of laziness. But here’s the...
Replies
0
Views
32
V
V
There are two ways to exercise on vacation at the beach. First, enjoy the scenery, the water...
Replies
0
Views
48
V
V
  • Article Article
There are two main ways to look at cardio. Has a punishment for last night’s indulgence or for...
Replies
0
Views
17
V
Back
Top