Intermediate General Fitness
Weekend Warrior
Maximum gains for the time-crunched
Only have weekends to train? This program packs everything you need into two comprehensive sessions. Full body training with enough volume to drive adaptation. Perfect for busy professionals.
2
Days/Week
10
Weeks
75
Min/Session
14
Exercises
Weekly Schedule
Day 1: Saturday Session
Push & Legs
1 Barbell Back Squat
4 × 8-10 2 Barbell Bench Press (Flat)
4 × 8-10 3 Leg Press
3 × 12-15 4 Barbell Overhead Press
3 × 8-10 5 Romanian Deadlift (RDL)
3 × 10-12 6 Lateral Raises
3 × 12-15 7 Weighted Calf Raises
3 × 15-20 Day 2: Sunday Session
Pull & Core
1 Deadlift
4 × 5-6 2 Pull-ups (Wide Grip)
4 × AMRAP 3 Barbell Bent-Over Row
4 × 8-10 4 Cable Lat Pulldown
3 × 10-12 5 Face Pulls (High)
3 × 15-20 6 Barbell Curl
3 × 10-12 7 Hanging Leg Raises
3 × 10-15 Equipment Required
Barbell Dumbbell Cable
Target Muscles
Full body
#weekend
#2-day
#time-efficient
#busy schedule
#full body
Start This Program Today
Download Axon to use Weekend Warrior with automatic progression, rest timers, and video tutorials for every exercise.
Use This Template