Body building

The Weekend Warrior Exercise for Busy Lifters

Ian Spaniard

Sometimes we just do not have enough time during the week to go to the gym. As a coach, I work with many middle-aged family men and women who often spend their work weeks and spend time with their families. It is a recipe to discard any training consistency, regardless of the very best intentions. As a result, these lifters in the gym have to turn into weekend warriors who use the Friday afternoon until Sunday night to increase the training volume for the week.

This is of course less desirable, but I suppose it's the lesser of two evils compared to the option of not exercising at all. Luckily I'm ready to help. If you limit yourself to training days from Friday to Sunday, you should observe the following basic rules.


Rule 1: Focus on movements, not muscles

It makes the most sense not to isolate, regardless of your goals. Given that you are only exercising for a maximum of three days a week, it makes sense to confirm that you are not getting the best results when looking for size, as this is rarely the case. To make sure you are moving properly is the name of the game if you want the remaining pieces of force to be preserved. I like to arrange the workouts of my customers according to the patterns of vertical and horizontal pressing and pulling. This will encourage the body to use large movement patterns such as deadlift, standing, bench press, squat, lunge, pull up, and rowing. They are in your workout as the "core" moves that make and allow the other assistance exercises to take second place. These choices will give you the best for your money. Be sure to arrange them in the planes of movement they fit into.

Rule 2: Squats on two of the three days

On two of the three days (ideally Friday and Sunday) you need to do a squat pattern. It will be important to help you deal with an axially loaded barbell that can induce ample hormonal release to help build muscle. I would recommend squatting on one day to have more volume and squatting on another day for more strength. The biggest mistake you can make as a weekend warrior is to neglect proper training of the lower body.

Rule 3: Make Sunday the most metabolically demanding

If you do not exercise for 5 days after your last workout, it's a good idea to start with a bang. This can be done by switching the training system to a conditioning-based circuit method, or it can be so simple that the rest intervals, workload, and exercise pairings are shortened to meet increased metabolic needs. The good thing about this workout is that you can potentiate fat loss up to 38 hours after your workout, according to recent research. You can also limit the days you're inactive by keeping things in a really good place. Do not you agree?

Weekend Warrior Routine

Here it is without further delay. Let's say you're in the gym from Friday to Sunday. Follow this program to get the most out of your time.

Day 1 (Friday) – Vertical push / pull, hip dominant

A) Barbell Box Squat – 5×5
Perform ramping sets of 3 reps each until you reach your workload for the first set of 5 reps. Pause between sets for up to 3 minutes.

B) Pull-ups – 5×10
If your 10 reps contain maximum weight, perform weighted pullups instead. Pause 2 minutes between sets.


C) Romanian deadlift – 4×8-10
Make sure that the bar touches the ground with full ROM. Remember to keep a flat back. Pause 2 minutes between sets.

D) DB shoulder press sitting (neutral grip) – 4×8-10
For each repetition, use a slow negative (eccentric) phase and stop at the shoulders for one second. Pause 2 minutes between sets.

E) Hanging leg raises – 4×10
Rest between sentences as long as necessary

Day 2 (Saturday) – Horizontal push / pull

A1) rows of seats – 15 repetitions
A2) Barbell bench press – 10 repetitions
Perform 4 rounds. Pause 2 minutes between laps.
B1) Leash – 20 steps
B2) Glute Hamstring Raise – 8 repetitions

Perform 4 rounds. Pause 2 minutes between laps.

C1) Rows under the pole – Max. Reps
C2) Pushups – Max Reps

Perform 4 rounds. Rest as long as necessary between rounds.

Day 3 (Sunday) – Vertical push / pull, knee dominant

A) Front squat – 8×8. Pause between sets for a maximum of 1 minute.
This means that you have significantly less weight than usual in the front squat for 8 repetitions. I suggest using 60% of your current 8RM.

B1) Pull-ups (inner hand) – 10 repetitions
B2) barbell press – 10 repetitions

90 second break between rounds. Perform 4 rounds.

C) Elevated split squat on back leg – 4×10 / leg. 90 second break between rounds.
D) Half Knee Press – 3×15 / arm.
Take one knee with a single dumbbell and apply strict shoulder pressure with the same side arm as the lower knee.

E) burnout after training – 2 minutes leg press.
Load a leg press with 2 plates on both sides and repeat as many repetitions as you can for 2 minutes without straining the weight. Set your timer and get ready to burn!

Who said weekend breaks are there?

It's easy. When you are in dire straits, you have to do what you need to do. In the case of a busy hustler, this means you'll have to make do with a killer weekend program to keep your strength and size up to date. If you're a frequent trainee with a few bad work weeks in advance, this is for you. If you're someone who regularly tries to kill it on weekends, here's a structure to help you find muscle.

Of course, I encourage you to start your midweek workouts as soon as possible. We all know that this is the gold standard.


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