5 Weekend Workout Programs

Don't waste your day off on the couch and TV – head to the gym. Five weekend workout programs will help ignite muscle growth.

The programs are designed as intense strength workouts that target all major muscle groups. For those who need an extra stimulus, a grueling thousand-rep scheme is offered.

The workouts will be short and productive. Rest between sets is only 20-30 seconds – enough to drink some water and get ready for the next set. Don't drag out the pauses or waste time in the gym.

After your workout, it's important to refuel properly to provide your muscles with the nutrients they need for recovery and growth. A day off is no excuse to end your session with a beer at the bar.