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Sparta Workout Plan

4 Week / 3 Days per Week / Intermediate

4 ratings
Sparta Workout Plan

Sparta Workout Plan

4 Week / 3 Days per Week / Intermediate

4 ratings

Sparta Workout Plan

4 Week / 3 Days per Week / Intermediate

4 ratings
  • Day 1
  • Day 2
  • Day 3
Spartan Circuit Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
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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
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps, 02:00 rest
3 20 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

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

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!

Spartan Circuit Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
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
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps, 02:00 rest
3 20 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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

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!

Spartan Circuit Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
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
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps
3 20 -- --:--
Default
--
--
3 sets, 20 reps, 02:00 rest
3 20 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

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

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!

313 person started this plan

Workout Goals

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

Equipment Needed

  • Dumbbells
  • Kettlebells

3 Review

  • Thumb
    karol gallagher
    over 6 years ago
    #

    good

  • HigherLevel
    over 5 years ago
    #

    Hard work.

  • Abehjha
    about 5 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

313 person started this plan

Workout Goals

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

Equipment Needed

  • Dumbbells
  • Kettlebells