{"id":6252,"date":"2025-05-08T12:37:20","date_gmt":"2025-05-08T19:37:20","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=6252"},"modified":"2025-05-08T18:38:47","modified_gmt":"2025-05-09T01:38:47","slug":"weekend-only-workout-plan","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/weekend-only-workout-plan\/","title":{"rendered":"Too Busy to Work Out? Try This Weekend-Only Workout Plan."},"content":{"rendered":"

It feels like there is an unwritten rule that you have to do most of your training during the week.\u00a0<\/span><\/p>\n

In reality, family or work commitments (or both) could mean it\u2019s not the right fit for <\/span>your<\/span><\/i> life. <\/span><\/p>\n

Take our client, Joshua. Burning the candle on both ends, he was exhausted during the work week and struggling to find time to workout.\u00a0<\/span><\/p>\n

“The problem I\u2019m having is working out during the work week. It\u2019s either before or after work. It\u2019s tough to solve. I\u2019m tired on both ends of the work shift. I have a far drive to the office as well. Any pointers or thoughts on how to just become a consistent morning or evening workout person?”<\/em><\/p>\n

\u2014 Joshua, coaching client<\/cite><\/em><\/p><\/blockquote>\n

Instead of suggesting tips and tactics to become a more consistent morning workout person, we needed to ask a different question.\u00a0<\/span><\/p>\n

Why not try a weekend-only workout plan?\u00a0\u00a0<\/span><\/p>\n

Can You Get Fit in 2 Days?<\/strong><\/h2>\n

A recent <\/span>study<\/span><\/a> (link) found that people who exercised only on Saturdays and Sundays “had a lowered risk of mortality that was on par with those who worked out throughout the week” if total activity levels are similar.<\/span><\/p>\n

In other words, think of your weekly activity levels like calories. As long as you’re hitting your weekly goal, you can probably spread them out however you’d like.<\/span><\/p>\n

Performing two hard sessions over the weekend (and then plugging 1-2 light sessions during the week \u2014 if and when you have time) allows you to hit your training sessions when you have the most time and the most energy.<\/span><\/p>\n

This approach can keep you healthy – and lower your risk of early death.\u00a0<\/span><\/p>\n

The Weekend-Only Workout Template<\/h2>\n

I often use this template for our clients who travel for business, but it works just as well when your week is jam-packed.\u00a0<\/span><\/p>\n

Here\u2019s an example of how it would look:\u00a0<\/span><\/p>\n

Monday: Off
\nTuesday: Quick workout
\nWednesday: Off
\nThursday: Quick workout
\nFriday: Off
\nSaturday: Big workout
\nSunday: Big workout<\/p>\n

During the week, use workout snacks \u2014 quick 10-15 minute sessions \u2014 to move your body and stack small wins.<\/strong><\/p>\n

The key is to keep them low activation energy: easy to start, minimal equipment, and simple to finish. Think of them like the example below \u2014 a real workout pulled straight from Joshua\u2019s plan.<\/p>\n

\"Example<\/a><\/p>\n

Then, do an Upper\/Lower split on the weekend and get after it with more exercises and sets.<\/span><\/p>\n

Need an example? Here\u2019s a simple Upper\/Lower split you can try this weekend. Just grab a pair of dumbbells and get after it.<\/span><\/p>\n

Saturday: Upper Body Focus<\/b><\/h3>\n

A1. Incline Barbell Bench Press \u2014 3 sets of 5-7 reps<\/span>
\n<\/span>B1. 1-Arm Dumbbell Row \u2014 3 sets of 10-12 reps per side<\/span>
\n<\/span>C1. Alternating Dumbbell Overhead Press \u2014 3 sets of 6-8 reps per side<\/span>
\nC2. Neutral Grip Lat Pulldown \u2014 3 sets of 10\/8\/6 reps<\/span>
\n<\/span>D1. Incline Bench Bicep Curls \u2014 2 sets of 8-10 reps<\/span>
\n<\/span>D2. Cable Tricep Overhead Extensions \u2014 2 sets of 12-15 reps<\/span><\/p>\n

Rest 1-3 minutes between sets.\u00a0<\/span><\/p>\n

Sunday: Lower Body Focus<\/b><\/h3>\n

A1. Barbell Back Squat \u2014 3 sets of 10 reps (increase intensity each set, ending with a RPE 9 third set)<\/span>
\n<\/span>B2. Dumbbell Romanian Deadlift \u2014 3 sets of 8-10 reps<\/span>
\n<\/span>C1. Front Foot Elevated Split Squat \u2014 3 sets of 8-10 reps<\/span>
\nC2. Ab Wheel Rollout\u00a0 \u2014 3 sets of 6 reps<\/span>
\nD1. Kettlebell Swings \u2014 3 sets of 15 swings<\/span>
\nD2. Suitcase Carry\u00a0 \u2014 2 sets of ~40 meters ea hand<\/span><\/p>\n

Rest 1-3 minutes between sets.<\/span><\/p>\n

This weekend-only training plan was the perfect fit for Joshua:<\/span><\/p>\n

“I love the \u201csnack\u201d workouts during the week. Quick, short movements. Love it. Just enough to say you did something.”<\/em><\/p>\n

\u2014 Joshua, coaching client<\/cite><\/em><\/p><\/blockquote>\n

What about cardio?\u00a0<\/b><\/h3>\n

Feel free to plug in a shorter, more intense cardio session during the week (instead of a quick strength workout), and then add longer cardio on the weekend if you have time.<\/span><\/p>\n

Another strategy I recommend: use weekdays to rack up steps.<\/span><\/p>\n

Whether it\u2019s walking the dog after work or an evening stroll with your spouse, we know <\/span>walking is powerful for your health<\/span><\/a> \u2014 and it usually takes less mental effort (aka activation energy) than a full workout.<\/span><\/p>\n

Ready to Build Your Weekend Warrior Plan?<\/b><\/h3>\n

If you\u2019ve been struggling to stay consistent during the week, you\u2019re not failing \u2014 you might just need a plan that fits your life <\/span>right now<\/span><\/i>.<\/span><\/p>\n

Starting with two solid workouts on the weekend can be the simple shift that makes everything else feel easier.<\/span><\/p>\n

And if you want help building a plan around <\/span>your<\/span><\/i> schedule (instead of squeezing into someone else\u2019s), that\u2019s exactly what we do with our coaching clients. <\/span>Learn more about coaching here<\/span><\/a>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

It feels like there is an unwritten rule that you have to do most of your training during the week.\u00a0 In reality, family or work commitments (or both) could mean it\u2019s not the right fit for your life. Take our client, Joshua. Burning the candle on both ends, he was exhausted during the work week […]<\/p>\n","protected":false},"author":42,"featured_media":6258,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569],"tags":[],"class_list":["post-6252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","bf-level-all-levels"],"yoast_head":"\nToo Busy to Work Out? Try This Weekend-Only Workout Plan.<\/title>\n<meta name=\"description\" content=\"Struggling to exercise during the week? 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