Weekend Warrior
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18-Week Weekend Warrior Strength Program
Train hard. Recover smart. Perform better—on and off the field.
The 18-Week Weekend Warrior Strength Program is built for driven adults who balance work, family, and life—but still want to train with purpose. Whether you compete in rec leagues, hit the gym on weekends, or simply want to feel strong, athletic, and resilient, this program delivers structured, progressive training without living in the gym.
This program follows a proven performance-based progression to build total-body strength, power, muscle, and durability while respecting recovery and busy schedules.
Who It’s For
Busy professionals who train 2–4 days per week
Former athletes & recreational competitors
Weekend warriors who want to stay strong and pain-free
| Foundation | Intro to the exercises | 3 | 3 |
| Foundation 2 | Extension of Phase 1 | 3 | 3 |
| General Prep | During this phase a focus will be placed on maintaining the core principles of a foundational phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity. | 3 | 3 |
| Hypertrophy | This phase focuses on an increase in functional muscle mass. This is achieved through a balance of mechanical stress (the weight that is lifted) and metabolic stress (the total time the muscle is under tension within a set due to a change in tempo or the volume prescribed). | 3 | 3 |
| Max Strength | With a strong foundation built this phase now focuses on an increase in strength. | 3 | 3 |
| Power | Power refers to the product of mass and velocity, and this is the focus of this phase. Primary movement patterns will be loaded with a moderate resistance, but the added intent for speed of movement is what will lead to a positive outcome for this phase. | 3 | 3 |
Powered by Bridge!
You will receive this program through Bridge Athletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.
A few key benefits:
- Exercise videos and cues to walk you through every movement
- Custom weight prescriptions based on your previous sets
- Easy tracking in the app so you can see your progress in real time!
- Daily readiness surveys to check in on how you're feeling and performing
Recommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box
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$60.00
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ABOUT US
Training is more than a routine — it’s a mindset. That’s why we’re dedicated to empowering our community to train harder, recover smarter, and stay consistent. When you shop with us, you’re not just buying gear — you’re joining a movement built on discipline, progress, and results.
Train with purpose. Train with THE Standard.
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