Sparta Workout Plan

4 Weeks / 3 Days per Week / Intermediate

4 ratings

Workout Summary

This Sparta Workout Plan is different from the Spartacus Workout Plan outlined on a different part of the site because this workout is a pure circuit workout. Complete the Sparta HIT (High Intensity Training) circuit workout for 3 days each week and you will be lean and mean like a Spartan warrio... more

This Sparta Workout Plan is different from the Spartacus Workout Plan outlined on a different part of the site because this workout is a pure circuit workout. Complete the Sparta HIT (High Intensity Training) circuit workout for 3 days each week and you will be lean and mean like a Spartan warrior is supposed to be!

Each of the exercises below has a recommended 20 reps to complete but ideally you should use a stopwatch or timer and complete as many reps as you can within 60 seconds (aim for at least 20 reps!)

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds. Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

This is certainly an endurance style workout that will improve your cardio but don't use that as an excuse to let your form suffer. Maintain perform form throughout and in no time at all you will be on your way to looking like a Spartan warrior!

Sparta Workout Plan

4 Weeks / 3 Days per Week / Intermediate

4 ratings
Sparta Workout Plan

Sparta Workout Plan

4 Weeks / 3 Days per Week / Intermediate

4 ratings

Workout Summary

This Sparta Workout Plan is different from the Spartacus Workout Plan outlined on a different part of the site because this workout is a pure circuit workout. Complete the Sparta HIT (High Intensity Training) circuit workout for 3 days each week and you will be lean and mean like a Spartan warrio... more

This Sparta Workout Plan is different from the Spartacus Workout Plan outlined on a different part of the site because this workout is a pure circuit workout. Complete the Sparta HIT (High Intensity Training) circuit workout for 3 days each week and you will be lean and mean like a Spartan warrior is supposed to be!

Each of the exercises below has a recommended 20 reps to complete but ideally you should use a stopwatch or timer and complete as many reps as you can within 60 seconds (aim for at least 20 reps!)

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds. Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

This is certainly an endurance style workout that will improve your cardio but don't use that as an excuse to let your form suffer. Maintain perform form throughout and in no time at all you will be on your way to looking like a Spartan warrior!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Kettlebells
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Hamstrings / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Middle Back / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Glutes secondary Traps secondary Calves secondary Triceps secondary Lower back secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Abs primary Shoulders primary Hamstrings primary Middle back primary Chest primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Kettlebells

254 people started this plan

3 Reviews

  • Thumb
    karol gallagher
    almost 4 years ago
    #

    good

  • HigherLevel
    about 3 years ago
    #

    Hard work.

  • Abehjha
    over 2 years ago
    #

    Yep, the hardest workout I've done in a while. It tires you out and leaves you gasping for breath.

Sparta Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Kettlebells

254 people started this plan