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Weekend Warrior

by Michael J.

Program Description

Friday, Saturday, Sunday, Monday

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 09, 2025 12:49
  • Last Edited
    Feb 21, 2025 12:07
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
-
2
Dip (Assisted)
1
5-8 reps
-
3
Incline Bench Press (Smith Machine)
1
1
6-9 reps
9-12 reps
-
-
4
JM Press
1
1
6-9 reps
9-12 reps
-
-
5
Single Arm Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
6
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
-
2
Dip (Assisted)
1
5-8 reps
-
3
Incline Bench Press (Smith Machine)
1
1
6-9 reps
9-12 reps
-
-
4
JM Press
1
1
6-9 reps
9-12 reps
-
-
5
Single Arm Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
6
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-9 reps
9-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6-9 reps
9-12 reps
-
-
3
Preacher Curl (Barbell)
1
1
6-9 reps
9-12 reps
-
-
4
Hammer Curl (Cable)
1
1
6-9 reps
9-12 reps
-
-
5
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-9 reps
9-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6-9 reps
9-12 reps
-
-
3
Preacher Curl (Barbell)
1
1
6-9 reps
9-12 reps
-
-
4
Hammer Curl (Cable)
1
1
6-9 reps
9-12 reps
-
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-9 reps
9-12 reps
-
-
2
Squat (Barbell)
1
1
6-9 reps
9-12 reps
-
-
3
Single Leg Press
1
1
6-9 reps
9-12 reps
-
-
4
Standing Calf Raise
1
1
9-12 reps
12-15 reps
-
-
5
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-9 reps
9-12 reps
-
-
2
Squat (Barbell)
1
1
6-9 reps
9-12 reps
-
-
3
Single Leg Press
1
1
6-9 reps
9-12 reps
-
-
4
Standing Calf Raise
1
1
9-12 reps
12-15 reps
-
-
5
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
6-9 reps
9-12 reps
-
-
2
Lateral Raise (Dumbbell)
1
1
1
6-9 reps
9-12 reps
12-15 reps
-
-
-
3
Preacher Curl (EZ Bar)
1
1
6-9 reps
9-12 reps
-
-
4
Overhead Extension (EZ Bar)
1
1
6-9 reps
9-12 reps
-
-
5
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
6-9 reps
9-12 reps
-
-
2
Lateral Raise (Dumbbell)
1
1
1
6-9 reps
9-12 reps
12-15 reps
-
-
-
3
Preacher Curl (EZ Bar)
1
1
6-9 reps
9-12 reps
-
-
4
Overhead Extension (EZ Bar)
1
1
6-9 reps
9-12 reps
-
-
5
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Deficit Deadlift (Barbell)
1
5-8 reps
-
3
Push Up
1
50+ reps
-
4
Abs Crunch (Weighted)
1
1
5-10 reps
10-15 reps
-
-
5
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Deficit Deadlift (Barbell)
1
5-8 reps
-
3
Push Up
1
50+ reps
-
4
Abs Crunch (Weighted)
1
1
5-10 reps
10-15 reps
-
-
5
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Week 1
1 / 2 Weeks
Day 1
1
Dip (Weighted)
1 Set
3-5 Reps
-
2
Dip (Assisted)
1 Set
5-8 Reps
-
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
4
JM Press
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
9-12 Reps
12-15 Reps
-
-
6
Cardio (Zone 2)
1 Set
30 mins
-
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
3
Preacher Curl (Barbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
4
Hammer Curl (Cable)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
5
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Lying Leg Curl
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
3
Single Leg Press
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
4
Standing Calf Raise
1 Set
1 Set
9-12 Reps
12-15 Reps
-
-
5
Cardio (Zone 2)
1 Set
30 mins
-
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-9 Reps
9-12 Reps
12-15 Reps
-
-
-
3
Preacher Curl (EZ Bar)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
4
Overhead Extension (EZ Bar)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
5
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1
Cardio (Zone 2)
1 Set
60 mins
-
Day 6
1
Deadlift (Barbell)
1 Set
3-5 Reps
-
2
Deficit Deadlift (Barbell)
1 Set
5-8 Reps
-
3
Push Up
1 Set
50+ Reps
-
4
Abs Crunch (Weighted)
1 Set
1 Set
5-10 Reps
10-15 Reps
-
-
5
Cardio (Zone 2)
1 Set
30 mins
-
Day 7
1
Cardio (Zone 2)
1 Set
60 mins
-