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 Squats
4 × 8-10 2 Barbell Bench Press
4 × 8-10 3 Leg Press
3 × 12-15 4 Overhead Press
3 × 8-10 5 Romanian Deadlifts
3 × 10-12 6 Lateral Raises
3 × 12-15 7 Calf Raises
3 × 15-20 Day 2: Sunday Session
Pull & Core
1 Deadlift
4 × 5-6 2 Pull-ups
4 × AMRAP 3 Barbell Rows
4 × 8-10 4 Lat Pulldowns
3 × 10-12 5 Face Pulls
3 × 15-20 6 Barbell Curls
3 × 10-12 7 Hanging Leg Raises
3 × 10-15 Equipment Required
Barbell Dumbbell Cable
Target Muscles
Full body
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#2-day
#time-efficient
#busy schedule
#full body
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