Weekend Warrior

Built for the corporate soldier who battles spreadsheets all week. Get your gains on Friday, Saturday, and Sunday while the gym is empty and you're free.

IntermediateStandard sessionshypertrophystrength
Days a week3
Exercises18
Focus4muscles

Who it's for

A 3-day intermediate program with extra work for chest, back, shoulders and quadriceps: 18 exercises across 3 sessions a week.

Focus muscles: Chest, Back, Shoulders, Quadriceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

3 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Friday Power

End the week strong

  1. 1Barbell Back Squat
  2. 2Barbell Bench Press
  3. 3Pull-ups
  4. 4Dumbbell Shoulder Press
  5. 5Barbell Curl
  6. 6Cable Tricep Pushdown

Day 2

Saturday Strength

Weekend warrior mode

  1. 1Barbell Deadlift
  2. 2Dumbbell Incline Press
  3. 3Barbell Bent-Over Row
  4. 4Leg Press
  5. 5Dumbbell Lateral Raise
  6. 6Dumbbell Hammer Curl

Day 3

Sunday Service

Worship at the iron church

  1. 1Barbell Front Squat
  2. 2Dumbbell Bench Press
  3. 3Lat Pulldown
  4. 4Barbell Overhead Press
  5. 5Barbell Romanian Deadlift
  6. 6Cable Face Pull

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Shoulders16.5Optimal
Back15Optimal
Glutes13.5Optimal
Biceps10.5Optimal
Quadriceps10.5Moderate
Triceps10.5Optimal
Chest9Moderate
Hamstrings9Moderate
Lats9Moderate
Abs4.5Moderate
Traps4.5Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Weekend Warrior in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans