Training

The Ultimate Weekend Warrior Program

The Ultimate Weekend Warrior Program

Seeing results in the gym takes time, motivation, and dedication. Obviously, the more one goes to the gym, the quicker the results. One of the biggest problems one might have in getting to the gym is having the time to do so. School, work, and other obligations can seriously put a toll on you and can prevent you from having any extra time to get your workout in during the week. Thus, we call these kinds of individual’s weekend warriors, which means they focus all their time in the gym on the weekends.

For those just getting started in the gym, there is no need to spend every day finding the time to work out. This three-day workout split we will suit all your muscle building needs and you will see an impressive improvement in your physique.


Beginner Training Tips

#1 Go Heavy & Add Volume

This is a very important and crucial aspect that you need to consider as a weekend warrior. Since you are having only 3 days to get the job done, you need to make sure you are hitting your muscles hard enough for them to grow! You should be failing around 8-12 reps and making every rep count. Remember to do 3-4 sets to maximize the efficiency of your muscles working.

Depending on how you feel, drop sets are highly recommended. A drop set is once you reach failure on a set, you immediately lower the weight and perform another 8-12 reps.

#2 Intensity

When you are going heavy, make sure to be intense with your workouts. If you have 3 more reps in you, you should not back out. It is very important to exhaust the muscle so it can grow back bigger and stronger. Since you are only working out 3 days a week, your body has more time to recover and recuperate itself, thus it is very important you are intense with your training. Since you do not have time to train at a higher frequency (such as chest 2-3 times a week), you need to beat your muscles down in the little time you have!

#3 Nutrition

Remember to eat big on these three days. Eat quality sources of protein, slow digesting carbs, fruits, and vegetables. Try to aim for 1 g to 1.5 g of a protein per lb. of bodyweight. Protein is essential for your muscles to grow, so never neglect it. Try to stay away from unhealthy and processed foods. If you want to look good, you must eat efficiently.

If you’re looking for a convenient source of protein then why not try Impact Whey Protein – each serving provides 21 g of protein and 4.5 g of BCAAs to help aid protein synthesis and recovery.

#4 Gym Twice a Day

This could be very beneficial for those who only train 3 times a week. For the novice, it is not best to jump into this right now, but eventually, it could be a very useful tool to utilize and makes gains to your physique.

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Weekend Warrior Workout

A great weekend warrior workout to see massive results from would have to be an upper-push/upper-pull/leg split. This essentially means that Friday you would do your upper-body push muscles (chest, shoulders, triceps), Saturday would be your upper-body pull muscles (back, biceps), and then on Sunday you would work your legs.

Friday

Upper Body-Push Workout (Chest, Shoulders & Triceps)

 1. Incline Bench Press 4 x 8-12
2. Flat Dumbbell Press 4 x 8-12
3. Seated Shoulder Dumbbell Press 4 x 8-12
4. Machine Chest Flies 3 x 8-12
5. Lateral Raises Super Set with Front Raises 4 x 8-12
6. Cable Cross Over 3 x 8-12
 7. Triceps Pushdown 4 x 8-12
 8. Skull Crushers 3 x 8-12

15-20 Min Cardio (Optional)

Saturday

Upper-Body Pull Workout (Back & Biceps)

1. Weighted Pullups 4 x 8-12
2. One-Arm Dumbbell Row 4 x 8-12
3. Narrow Grip Pulldown 3 x 8-12
4. Seated Cable Row 3-4 x 8-12
5. Shrugs 4 x 8-12
6. Dumbbell Curls 4 x 8-12
7. Seated EZ Bar Curls 3 x 8-12

15-20 Min Cardio (Optional)

Sunday

Leg Day Workout (Legs)

 1. Squat 4 x 8-12
 2. Leg Press 4 x 8-12
 3. Leg Extension 3 x 8-12
 4. Leg Curls 3 x 8-12
 5. Stiff Leg Deadlifts 4 x 8-12
 6. Seated Calf Raises 4 x 8-12

15-20 Min Cardio (Optional)

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Supplements To Aid Recovery

BCAAs

Amino Acids are important for protein synthesis, which is the process of using protein to repair and create muscle mass. Sipping on BCAAs during the day can really help your recovery and subsequent muscle growth.

Oats & Whey Bar

A healthy high protein snack is essential if you’ve been working out hard during the day. An Oats & Whey bar contains over 20 g of protein and a healthy source of carbohydrates. It comes in 3 great flavors, so find your favorite!

Micellar Casein

When you go to bed you will go for an extended period of time without eating anything. Casein is known as the ‘bedtime protein’ due to its slow release, meaning that taking a casein shake before bed will provide you with a source of protein for an extended period of time as you sleep. This will help your body recover, which is especially important if you’re going gym again the next day.

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Take Home Message

There you have it. If you are so busy during the week you can’t spare anytime for the gym and you want a workout to begin your fitness journey then this is the weekend warrior workout for you. The most important thing is to give it everything you’ve got and make sure you maximize your recovery through your nutrition and supplements.

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Brian Kudler

Brian Kudler

Writer and expert


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