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Spartacus Workout Plan

4 Week / 5 Days per Week / Intermediate

11 ratings

Workout Summary

This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators. There is also an additional "Sparta Workout" here on WeightTraining.com that ma... more

This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators.

There is also an additional "Sparta Workout" here on WeightTraining.com that many people mistakenly refer to as the official Spartacus Workout Plan. To see the other "Spartan Workout Plan" (which is more of a circuit style workout) then check out the workout plans section of the site.

The primary goal of this Spartacus workout plan on this page is to decrease bodyfat while at the same time developing lean muscle that contributes to that overall "ripped" look showcased by the actors Andy Whitfield, John Hannah, Manu Bennett, Lucy Lawless, Peter Mensah, and others.

This is an intermediate level workout plan but can easily be adjusted for beginners by getting rid of the supersets, adding more rest time, and getting rid of the BOSU ball and other stability enhancers. Advanced users can time themselves and attempt to complete multiple rounds of the workout (i.e. one time through the workout = 1 round. Choose the total time you want to workout and then see how many rounds you can complete in that amount of time)

This Spartacus workout schedule is a great workout to begin 1 month before beginning a fitness contest, bodybuilding contest, or hitting the beach. If you want to shed fat fast while gaining strength and improving cardio then this is the workout plan for you!

Spartacus Workout Plan

Spartacus Workout Plan

4 Week / 5 Days per Week / Intermediate

11 ratings

Spartacus Workout Plan

4 Week / 5 Days per Week / Intermediate

11 ratings

Workout Summary

This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators. There is also an additional "Sparta Workout" here on WeightTraining.com that ma... more

This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators.

There is also an additional "Sparta Workout" here on WeightTraining.com that many people mistakenly refer to as the official Spartacus Workout Plan. To see the other "Spartan Workout Plan" (which is more of a circuit style workout) then check out the workout plans section of the site.

The primary goal of this Spartacus workout plan on this page is to decrease bodyfat while at the same time developing lean muscle that contributes to that overall "ripped" look showcased by the actors Andy Whitfield, John Hannah, Manu Bennett, Lucy Lawless, Peter Mensah, and others.

This is an intermediate level workout plan but can easily be adjusted for beginners by getting rid of the supersets, adding more rest time, and getting rid of the BOSU ball and other stability enhancers. Advanced users can time themselves and attempt to complete multiple rounds of the workout (i.e. one time through the workout = 1 round. Choose the total time you want to workout and then see how many rounds you can complete in that amount of time)

This Spartacus workout schedule is a great workout to begin 1 month before beginning a fitness contest, bodybuilding contest, or hitting the beach. If you want to shed fat fast while gaining strength and improving cardio then this is the workout plan for you!

Workout Goals

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

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Chin-Up Bar
  • Rowing Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Default
Shoulders / Beginner
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Default
Chest / Intermediate
3 sets, 15 reps, 01:30 rest
3 15 01:30
Default
Abs / Beginner
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
Default
Calves / Beginner
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Default
Abs / Expert
3 sets, 20 reps, 01:30 rest
3 20 01:30
Default
Obliques / Beginner
3 sets, 10 reps, 01:30 rest
3 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 10 good reps every set. Shoot to get as many explosive (clapping) push-ups as possible each set (perform until failure each set as "15" is just the recommended number).

ADVANCED USERS: Stand on a BOSU Ball during the military press, overhead plate press, and front plate raise. Additionally, the true Spartacus workout plan should also include 20 minutes of HIT (High Intensity Training) circuits at the end of each workout and optionally some martial arts, stretching, and gymnastics training.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Lower back secondary Obliques primary Traps primary Calves primary Abs primary Lats primary Hamstrings primary Middle back primary Chest primary Biceps primary Quads primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 15 reps
3 15 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 01:00
Default
Lats / Beginner
3 sets, 15 reps
3 15 -- --:--
Default
Traps / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 01:00
Default
Biceps / Beginner
3 sets, 15 reps
3 15 -- --:--
Default
Triceps / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 30 reps
3 30 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 12 good reps every set. Shoot to get as many pull-ups, inverted rows, and weight plate bench dips as possible each set (perform until failure each set as "15" is just the recommended number for those particular exercises).

ADVANCED USERS: The true Spartacus workout plan should also include 20 minutes of HIT (High Intensity Training) circuits at the end of each workout and optionally some martial arts, stretching, and gymnastics training.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Lower back secondary Obliques primary Traps primary Calves primary Abs primary Lats primary Hamstrings primary Middle back primary Chest primary Biceps primary Quads primary Shoulders primary Triceps primary Muscles diagram
Active Rest, Shuttle Drills, Light Circuits, & Endurance Work
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Default
Quads / Intermediate
1 sets, 00:10:00
1 -- 00:10:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

Today is a grab bag day where you should concentrate on performing light cardio, dynamic and static stretching, and some very light weight kettlebell/dumbbell circuits. Begin with 10 minutes of running on the treadmill followed by 10 minutes of stationary rowing and then choose your own assortment of light exercises and light stretches for the next 30-40 minutes.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Lower back secondary Obliques primary Traps primary Calves primary Abs primary Lats primary Hamstrings primary Middle back primary Chest primary Biceps primary Quads primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Default
Lats / Intermediate
3 sets, 15 reps, 01:30 rest
3 15 01:30
Default
Lats / Beginner
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
Default
Traps / Intermediate
3 sets, 15 reps, 01:30 rest
3 15 01:30
Default
Biceps / Beginner
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Default
Triceps / Intermediate
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Default
Middle Back / Beginner
3 sets, 30 reps, 01:30 rest
3 30 -- 01:30
Default
Obliques / Beginner
3 sets, 20 reps, 01:30 rest
3 20 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 4

Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 10 good reps every set. Shoot to get as many pull-ups, inverted rows, and weight plate bench dips as possible each set (perform until failure each set as "15" is just the recommended number).

ADVANCED USERS: The true Spartacus workout plan should also include 20 minutes of HIT (High Intensity Training) circuits at the end of each workout and optionally some martial arts, stretching, and gymnastics training.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Hip flexors secondary Lower back secondary Obliques primary Traps primary Calves primary Abs primary Lats primary Hamstrings primary Middle back primary Chest primary Biceps primary Quads primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps
3 15 -- --:--
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps
3 12 --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Default
Abs / Expert
3 sets, 20 reps
3 20 --:--
Default
Obliques / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 5

Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 12 good reps every set.

ADVANCED USERS: Stand on a BOSU Ball during the military press, overhead plate press, and front plate raise. Additionally, the true Spartacus workout plan should also include 20 minutes of HIT (High Intensity Training) circuits at the end of each workout and optionally some martial arts, stretching, and gymnastics training.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

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

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Chin-Up Bar
  • Rowing Machine
Show All

831 people started this plan

11 Reviews

  • JoelJonathan
    almost 6 years ago
    #

    I used to be somewhat hesitant about trying some of the different "movie workouts", "TV workouts", etc. but I really honestly like the Spartacus Workout.

    One really cool thing is that workout #1 and #5 and #2 and #4 are the exact same workout using the same exercises BUT with one huge difference - on one day you get 1.5 minutes of rest in between each set and the other day you have to superset exercises together. It really makes you realize how tweaking the rest times can really affect your workout because ordinarily you only think about changing sets/reps/weight and don't really pay much attention to the rest times.

    The Spartacus Workout Routine is a very tough workout plan overall if you use challenging weight but I really liked the results I saw with this (even though I only stuck with it for about 2 weeks). I need to give it a try again in 2012, the Spartacus Workout Plan is also a nice plan to mix it up a little. Give it a try!

  • Thumb
    jason ranic
    almost 6 years ago
    #

  • kylejr
    over 5 years ago
    #

    It's hard but worth it

  • jan.w.sande
    over 5 years ago
    #

  • Abehjha
    over 5 years ago
    #

    One tough, intense mother of a workout. It'll have you sweating buckets . The clap push-ups, inverted rows and bent over long bar rows will leave you swearing out loud. I'd think the stick crunch should be replaced with a combination pulse ups/scissor kicks.

  • JohnnyZamora
    over 5 years ago
    #

    Pretty good workout plan so far. I'm at the end of the second week and the results are quite noticeable. I've got a sweet 4 pack going on :D and my chest and biceps are definitely more toned.

  • amaxson
    over 5 years ago
    #

  • kellip
    over 5 years ago
    #

    Loved it!

  • dery
    about 5 years ago
    #

    I just started he Spartacus workout and to be honest i love it, the Squats and Deadlifts work so many muscle groups out and i can see results already, my muscles are already getting bigger

  • Phil_Rich
    about 5 years ago
    #

    Did it, loved it - 15 reps squats make's me rember once upon a time a was doing 20 reps squat and milk, loading more each time until I litterally passed out and had to quit training for a couple weeks.... ahahhha ok, it was not that intense doing spartacus, but supersets squats and military over bosu is quite good complexes. 15 reps has been a chance for a while - I'm ready for an other workout now.

  • pazzzz
    7 months ago
    #

    this is sparta

Spartacus Workout Plan

Workout Goals

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

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Chin-Up Bar
  • Rowing Machine
Show All

831 people started this plan