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Weekend Warrior Workout For Busy Lifters

Sometimes, we just don’t have enough time in the week to get to the gym. Of course, this is less than desirable, but we suppose it’s the lesser of two evils when compared to the option of not training at all. If you’re confined to Friday to Sunday workout days, then here are some ground rules to think about.

Focus on movements, not muscles

Given that you’re only training a maximum of three days out of the week, it’s reasonable to confirm that you won’t get the greatest results if you’re after size, due to the fact that it’s just too infrequent. Making sure you’re moving properly is the name of the game here if you want any shreds of strength you have left, to be maintained. Plan your workouts in the patterns of vertical and horizontal pushing and pulling. This will encourage the body to use big movement patterns like the deadlift, standing press, bench press, squat, lunge, pullup, and row. They belong in your workout as the “core” movements, around which other assistance exercise can and should take second place.

Squat on two of the three days

On two out of the three days (ideally Friday and Sunday), you need to perform a squat pattern. It’s going to be important to help you deal with an axially loaded barbell, which can induce plenty of hormonal release to aid muscle development. We recommend squatting for more volume on one of the days, and squatting for more max strength on another.

Make Sunday the most metabolically challenging

If you’re not about to train for 5 days following your last workout, it’s a good idea to go out with a bang. It can be by means of switching the workout system to more of a conditioning-based circuit style method, or it can be as simple as moderating the rest intervals, workloads and exercise pairings in order to tap into an increased metabolic demand.

Weekend Warrior Circuit

Follow this weekend warrior program to get the most out of your time spent in the gym on weekends:

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 working load for your first set of 5. Rest up to 3 minutes between sets.

B) Pullups – 5×10

  1. If your 10 rep max involves weight, then perform weighted pullups instead. Rest 2 minutes between sets.

C) Romanian Deadlift – 4×8-10

  • Be sure to touch the bar to the floor, using full ROM. Remember to keep a flat back. Rest 2 minutes between sets.

D) Seated DB Shoulder Press (Neutral grip) – 4×8-10

  • Use a slow negative (eccentric) phase on each rep, and pause on the shoulders for a 1 second count. Rest 2 minutes between sets.

E) Hanging Leg Raises – 4×10

  • Rest as long as needed between sets

Day 2 (Saturday) – Horizontal Push/Pull

A1) Seated Rows – 15 reps

A2) Barbell Bench Press – 10 reps

  • Perform 4 rounds. Rest 2 minutes between rounds.

B1) Walking Lunge – 20 steps

B2) Glute Hamstring Raise – 8 reps

  • Perform 4 rounds. Rest 2 minutes between rounds.

C1) Under-the-Bar Rows – Max Reps

C2) Pushups – Max Reps

  • Perform 4 rounds. Rest as long as needed between rounds.

Day 3 (Sunday) – Vertical Push/Pull, Knee-Dominant

A) Front Squat – 8×8. Rest a MAXIMUM of 1 minute between sets.

  • This will involve significantly lighter weight than you normally front squat for 8 reps.

B1) Chin Ups (palms in) – 10 reps

B2) Barbell Push Press – 10 reps

  • Rest 90 seconds between rounds. Perform 4 rounds.

C) Rear Leg Elevated Split Squat – 4×10/leg. Rest 90 seconds between rounds.

D) Half-Kneeling Press – 3×15/arm.

  • Using a single dumbbell, take a knee, and perform a strict shoulder press with the same side arm as the down knee.

E) Post Workout burnout – 2 minute leg press.

  • Load a leg press with 2 plates on either side, and perform as many reps as possible without racking the weight, for 2 minutes. Set your timer and get ready to burn!

Author: Fitness NC

Best Gym and Fitness Center in North Carolina

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