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.

Dumbbell Chest Flyes

Dumbbell Chest Flyes

Weekend Heavy Chest Workout
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)
2
Dumbbell Bench Press
5 sets, 6 reps (then rest 60 seconds, then 1 set of 28 method)
3
Machine Bench Press
5 sets, 6 reps (then rest 60 seconds, then 1 set of 28 method)
4
Dumbbell Flyes
5 sets, 8 reps (then rest 60 seconds, then 1 set of 28 method)
5
Pushups
1 set, 100 reps
6
Superset
Hyperextensions (Back Extensions)
3 sets, 30 reps
Hanging Toes-To-Bar
3 sets, 15 reps

Weekend Shoulders/Core Workout

Weekend Shoulders/Core Workout
1
Arnold Dumbbell Press
4 sets, 20, 15, 10, 5 reps
2
Triset
Side Lateral Raise
5 sets, 20 reps
Lying One-Arm Lateral Raise
5 sets, 15 reps
Bent Over Low-Pulley Side Lateral
5 sets, 15 reps (each side)
3
Triset
Front Dumbbell Raise
5 sets, 12 reps
Front Two-Dumbbell Raise
5 sets, 12 reps
Front Cable Raise
5 sets, 12 reps
4
Triset
Incline Rear-Delt Fly
5 sets, 15 reps
Face Pull
5 sets, 15 reps
Dumbbell Shrug
5 sets, 15 reps
5
Superset
Hyperextensions (Back Extensions)
4 sets, 30 reps
Weighted Crunches
4 sets, 30 reps

Weekend Legs/Core/Calves Workout

Barbell Deadlift

Barbell Deadlift

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)
2
Barbell Deadlift
8 sets, 2 reps (50-60% of 1RM, add bands if possible, rest 30 seconds between sets)
3
AMRAP Circuit
As many rounds as possible in 15 minutes
Bodyweight Walking Lunge
200 feet
Barbell Step Ups
15 reps (per leg, 18-inch box)
4
Sled Drag - Harness
3 sets, 200 feet
5
Leg Extensions
3 sets, 15 reps
6
Seated Leg Curl
3 sets, 15 reps
7
Hyperextensions (Back Extensions)
45-degree back extensions
3 sets, 35 reps
8
Hanging Toes-To-Bar
3 sets, 10 reps
9
Knee To Chest
3 sets, 10 reps
10
Hyperextensions (Back Extensions)
90-degree back extensions
3 sets, 20 reps
11
Standing Calf Raises
3 sets, 20 reps (weighted)

Weekend Arms Workout

Straight-Bar Preacher Curl

Straight-Bar Preacher Curl

Weekend Arms Workout
1
Heavy Giant Set
Barbell Curl
5 sets, 8 reps
Lying Triceps Press
Skullcrushers
5 sets, 8 reps
Dumbbell Alternate Bicep Curl
5 sets, 8 reps
Triceps Pushdown
Using heavy straight-bar attachment
5 sets, 12 reps (rest 1-2 minutes between sets)
2
Volume Giant Set
Preacher Curl
5 sets, 20 reps
Bench Dips
5 sets, 20 reps
Reverse Barbell Curl
5 sets, 20 reps
Triceps Pushdown
Using straight-bar attachment
5 sets, 20 reps (rest 1-2 minutes between sets)
3
Finishing Giant Set
Bodyweight Triceps Press with Rope Attachment
5 sets, 5 reps
Alternate Incline Dumbbell Curl
With a 5-second resting twist
5 sets, 6 reps (rest by twisting hanging dumbbells for 5 seconds, then do 2 more reps)
Triceps Pushdown - Rope Attachment
Perform using rep-hold method for a few seconds on each rep
5 sets, 8 reps (rest 1-2 minutes between sets)
4
Barbell Curl
1 set, 28 method

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)
2
Suspended Push-Up
100 reps (total)
3
Ring Dips
100 reps (total)
4
Bodyweight Squat
100 reps (total)
5
Chin-Up
100 reps (total)
6
Plyo Push-up
100 reps (total)
7
Box Jump (Multiple Response)
100 reps (total)
8
Ab Roller
100 reps (total)
9
Hanging Toes-To-Bar
100 reps (total)

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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