Author Topic: How to Structure a Weekends-Only Routine  (Read 1129 times)

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How to Structure a Weekends-Only Routine
« on: February 08, 2014, 08:42:01 pm »
So deal is, I've picked up boxing recently (not competitive at all, I'm new to the sport). The practices are Tues, Wed, Thurs for 2-3 hours each. That leaves Friday, Saturday, Sunday, and Monday to train with weights. Mondays I want to keep free because I work in the evenings and in the mornings I have class. Fridays I also have class in the mornings, and evenings I'd rather keep free b/c I would have practiced 3 days in a row.

So, how should I structure a weightlifting workout that only has me lifting 2x week, on back-to-back weekend days? The boxing practices on Tues, Wed, and Thurs are pretty damn intense cardio wise (I'm sore as hell and sleep like a baby every night), so getting ample plyo-like/cardio/speed/core/leg work.

A rough outline that I was thinking of was:
Saturday: Bench Press (3 sets), Squats (3 sets), DB Row (2 sets), Ham Curl/GHR (2 sets), Hammer Curls (3 sets)
Sunday: Seated DB OHP (3 sets), Lat Pull (3 sets), DB Press (3 sets), Calf Raise (3 sets), DB Lateral Raise (3 sets)

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
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Re: How to Structure a Weekends-Only Routine
« Reply #1 on: February 09, 2014, 02:36:25 pm »
why don't you just do a UB/LB split? e.g.:

squats 3x5
RDL 3x10
GHR/ham curl 3x10
calf raises 3x15
weighted decline sit up/toes to bar 2x10

bench 3x5
pendlay row 3x8
DB OHP 3x8
pull up 3x8
curls 2x12
triceps 2x12
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses


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Re: How to Structure a Weekends-Only Routine
« Reply #2 on: February 09, 2014, 07:47:25 pm »
Yeah that sounds better, you want a bit more volume than what you posted if you're only doing one session/week for UB/LB. Doing LB first to give your legs more time to recover for your training on Tuesday.