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Training Programs and Systems that call for a high volume and high frequency such as the Strength and Mass Holiday, Arm Holiday and Squat Holiday have been very popular recently. The why is simple. They provide a lot of progress and success in a short time. More size. More strength. Less bodyfat. In just a few days. Actual results. Not just promises.

Results is what everyone wants. Especially fast and instant results are more needed in our time then ever before. Why train four times per week for four to six weeks if you can achieve the same progress in five to six days?

Carpe diem - use the day.

Still the biggest hurdle of these programs is finding and taking the time to take 5 to 6 days off and completly dedicate them to training. Thats the biggest challenge for most. 

One solution for this is the Training Weekends I came up with as a solution for this hurdle. A Training Weekend is a high volume and high frequency weekend of training that calls for eight workouts in two days. Eight workouts with meals, rest and sleep sandwiched in between. 

Having two days - the weekend - off, is much easier and much more frequent to fit in most schedules than taking a full week off as needed in the "holidays".

A "Training Weekend" is a weekend with eight workouts in two days.

Each of the two days will consist of two training blocks which are inspired by the Bulgarian Weightlifting System which is the most successfull system in weightlifting of all time. The Bulgarians were going toe to toe with the Russians in all major competitions in the 70s and 80s. Often even surpassing the Russians in the medal count despite having only about 5.000 competitve weightlifters in the whole country compared to about 300.000 competitve weightlifters in Russia. 

One system the Bulgarians used is, to spread up their training sessions - up to 12 per day - into two blocks. By packing multiple sessions in one block and then have the two blocks per day with a bigger break in between the two blocks.

A Training Weekend uses this approach in an adapted version to fit a full weekend with the goal maximizing trainings efficiency and results.

The table of contents is

Chapter 1 - Preface 

Chapter 2 - The Warmup

Chapter 3 - The Tempo

Chapter 4 - The Spread

Chapter 5 - Microperiodization

Chapter 6 - The Schedule of a Training Weekend

Chapter 7 - Arm Weekend

Chapter 8 - Upper Body Weekend

Chapter 9 - Squat Weekend

Chapter 10 - Peri-Workout-Nutrition

Chapter 11 - Nutrition & Macros 

Chapter 12 - Sample Mealplans

Chapter 13 - A quick guide to Supplements during a Training Weekend

Chapter 14 - How to eat and train after a Training Weekend

Chapter 15 - Frequently Asked Questions

This Handbook contains 15 chapters on three Training Weekends each built around a 8 Workouts a Weekend with Programs with Photos and Videos of all the exercises specifically shot for this project.

The goal of this book -> Have a great weekend dedicated to training while getting the most out of your training. Having a great time. While getting great results.

Including Pictures and Video Clips on the execution on each exercise used in all of the 12 Programs of the three "Training Weekends"