Need a weekend workout? I've got you covered! I have a fun, intense lifting session for every major body part so you can make major gains every single weekend. I even threw in a super challenging 1,000-rep workout for lifters who need an extra dose of butt-kicking. Weekends might be for fun, but they're also for fitness.

I like to keep my workouts intense. So, unless there's a specific time prescription for your rest periods, keep them short. Grab a drink of water and hit the next set. Earn your rest by training hard; don't waste your workout by resting too much.



When you're done with the workout, don't forget to refuel the right way. It might be the weekend, but that doesn't mean you should finish your intense training session with a round of beers at the bar. Give your muscles the nutrition they need to recover and rebuild.

Weekend Heavy Chest Workout

This workout uses my infamous "28 method." The 28 method goes like this: You perform 7 full reps, 7 slow reps, 7 reps through the top half of the movement, and 7 seven final reps through the bottom half of the movement.

Weekend Heavy Chest Workout
The 28 method goes like this: You perform 7 full reps, 7 slow reps, 7 reps through the top half of the movement, and 7 seven final reps through the bottom half of the movement.
1
Barbell Incline Bench Press Medium-Grip
(perform close-grip variation instead)
5 sets, 6 reps (then rest 60 seconds, then 1 set of 28 method)
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weekend Shoulders/Core Workout

Weekend Shoulders/Core Workout
1
Arnold Dumbbell Press
4 sets, 20, 15, 10, 5 reps
+ 5 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weekend Legs/Core/Calves Workout

Weekend Legs/Core/Calves Workout
1
Box Squat
8-12 sets, 2 reps (50-69% of 1RM, add bands if possible, rest 30 seconds between sets)
+ 11 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weekend Arms Workout

Weekend Arms Workout
1
Heavy Giant Set
Barbell Curl
5 sets, 8 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Weekend 1,000-Rep Workout

Take as many sets as you need to do 100 reps per exercise. Keep your rest periods short. This should be a total-body burnout!

Weekend 1,000-Rep Workout
1
Pullups
100 reps (total)
+ 9 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Need a back workout? Here are three that will thrash your backside.

MusclePharm

About the Author

Cory Gregory

Cory Gregory

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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