It feels like there is an unwritten rule that you have to do most of your training during the week.
In reality, family or work commitments (or both) could mean it’s not the right fit for your life.
Take our client, Joshua. Burning the candle on both ends, he was exhausted during the work week and struggling to find time to workout.
“The problem I’m having is working out during the work week. It’s either before or after work. It’s tough to solve. I’m 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?”
— Joshua, coaching client
Instead of suggesting tips and tactics to become a more consistent morning workout person, we needed to ask a different question.
Why not try a weekend-only workout plan?
Can You Get Fit in 2 Days?
A recent study (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.
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.
Performing two hard sessions over the weekend (and then plugging 1-2 light sessions during the week — if and when you have time) allows you to hit your training sessions when you have the most time and the most energy.
This approach can keep you healthy – and lower your risk of early death.
The Weekend-Only Workout Template
I often use this template for our clients who travel for business, but it works just as well when your week is jam-packed.
Here’s an example of how it would look:
Monday: Off
Tuesday: Quick workout
Wednesday: Off
Thursday: Quick workout
Friday: Off
Saturday: Big workout
Sunday: Big workout
During the week, use workout snacks — quick 10-15 minute sessions — to move your body and stack small wins.
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 — a real workout pulled straight from Joshua’s plan.
Then, do an Upper/Lower split on the weekend and get after it with more exercises and sets.
Need an example? Here’s a simple Upper/Lower split you can try this weekend. Just grab a pair of dumbbells and get after it.
Saturday: Upper Body Focus
A1. Incline Barbell Bench Press — 3 sets of 5-7 reps
B1. 1-Arm Dumbbell Row — 3 sets of 10-12 reps per side
C1. Alternating Dumbbell Overhead Press — 3 sets of 6-8 reps per side
C2. Neutral Grip Lat Pulldown — 3 sets of 10/8/6 reps
D1. Incline Bench Bicep Curls — 2 sets of 8-10 reps
D2. Cable Tricep Overhead Extensions — 2 sets of 12-15 reps
Rest 1-3 minutes between sets.
Sunday: Lower Body Focus
A1. Barbell Back Squat — 3 sets of 10 reps (increase intensity each set, ending with a RPE 9 third set)
B2. Dumbbell Romanian Deadlift — 3 sets of 8-10 reps
C1. Front Foot Elevated Split Squat — 3 sets of 8-10 reps
C2. Ab Wheel Rollout — 3 sets of 6 reps
D1. Kettlebell Swings — 3 sets of 15 swings
D2. Suitcase Carry — 2 sets of ~40 meters ea hand
Rest 1-3 minutes between sets.
This weekend-only training plan was the perfect fit for Joshua:
“I love the “snack” workouts during the week. Quick, short movements. Love it. Just enough to say you did something.”
— Joshua, coaching client
What about cardio?
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.
Another strategy I recommend: use weekdays to rack up steps.
Whether it’s walking the dog after work or an evening stroll with your spouse, we know walking is powerful for your health — and it usually takes less mental effort (aka activation energy) than a full workout.
Ready to Build Your Weekend Warrior Plan?
If you’ve been struggling to stay consistent during the week, you’re not failing — you might just need a plan that fits your life right now.
Starting with two solid workouts on the weekend can be the simple shift that makes everything else feel easier.
And if you want help building a plan around your schedule (instead of squeezing into someone else’s), that’s exactly what we do with our coaching clients. Learn more about coaching here.
B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.
