For those athletes who are strained by the time crunch –  whether it be due to juggling a career or a household – we know there are times when life has a way of dictating your path. The truth is, no matter how hard you grind, there are times when training has to take a backseat. But that doesn’t mean the gains have to stop completely. This program will allow you to still reach your goals, even if the only time you have to train is on the weekend.  Along with a healthy diet/nutrition and supplement regimen, this twice-a-week training plan can assist you in building or keeping your muscle size and strength without sacrificing your time at the job as well as your quality time with the family!


Foam Roll: Calves/ Hamstrings/Hip Flexors/Lats
5 min jog on treadmill

Super-Circuit: 3 sets

  • Inverted Burpees, 45 sec
  • DB Preacher Curl on Stability Ball, 12 reps
  • Ladder Drills: In-In-Out-Out, 45 sec
  • One-Leg DB Scaption, 8 reps per leg
  • Tuck Jumps, 45 sec
  • Push-Ups (feet on 18” box), 12 reps
  • Reverse Lunges, DB Curls & Press, with Torso Rotation, 12 reps
  • One-Leg Burpee, 45 sec
  • Iso-Lunges, Cable High Rows, 12 reps
  • Mummy Walks, 45 sec
  • Sumo-Deadlifts to Heel Raise, 12 reps
  • Jump Rope, 45 sec
  • DB Triceps Kickbacks, 12 reps
  • Russian Swings, 45 sec


Foam Roll: Calves/ Hamstrings/Hip Flexors/Lats
5 min dynamic warm-up

Core (circuit): 3 sets
Plank with Hip Extension, 16 reps
Butterfly Sit-ups, 15 reps
Standing Rotational Ball Slams, 12 reps


Total Body: 5 sets
1. Power Cleans, 3 reps

Chest: 4 sets
1. Incline Chest Press, 5 reps
2. Clapping Push-Ups, 10 reps

Back: 4 sets
1. Chin-Ups, 10 reps
2. Med Ball Soccer Pass, 12 reps

Legs: 4 sets
1. Trap Bar Deadlifts, 5 reps per leg
2. DB Power Step-Ups, 10 reps (12”box)

Shoulders: 4 sets
1. Standing Barbell Overhead Press, 5 reps
2. Backward Medball Throw, 10 reps total


Create the Perfect Stack

Just like your time for training is limited, it’s likely your time for weighing the pros and cons of the thousands of supplements on the market is too! To make it easy, the experts at have created these supplement bundles that take the guesswork out of creating the perfect stack!

  • By John Porter Jr.
    By John Porter Jr. MuscleTech Ambassador
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