logo
BoostcampPNG

Strength of a Spartan

by Michael S.

Program Description

**Strength of a Spartan** is a dynamic 12-week program designed to build athleticism and powerlifting prowess through a comprehensive blend of strength training and functional movements. With 36 intense sessions, each lasting approximately 70 minutes, you'll engage in a variety of exercises targeting all major muscle groups using standard gym equipment. This intermediate-level program emphasizes progressive overload, ensuring you consistently challenge your limits and achieve remarkable strength gains. Get ready to unleash your inner warrior and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2025 02:44
  • Last Edited
    Dec 28, 2025 03:30
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Abs
11.1%
Glutes
10.6%
Hamstrings
10.6%
Front Delts
9.3%
Triceps
7.4%
Chest
6.8%
Upper Back
6.4%
Lats
6.4%
Middle Delts
4.4%
Biceps
3.9%
Lower Back
2.5%
Calves
2.5%
Forearms
1.9%
Adductors
1.5%
Abductors
1.3%
Rear Delts
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8.5
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Leg Extension
3
15 reps
RPE 8.5
6
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72.5%
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8.5
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Leg Extension
3
15 reps
RPE 8.5
6
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8.5
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Leg Extension
3
15 reps
RPE 8.5
6
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Barbell Row
4
8 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6
4
Chest Fly (Cable)
3
15 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Russian Twist (Dumbbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Barbell Row
3
8 reps
RPE 7.5
3
Lat Pulldown
2
12 reps
RPE 7.5
4
Chest Fly (Cable)
2
15 reps
RPE 7.5
5
Leg Extension
2
15 reps
RPE 7.5
6
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
82.5%
2
Barbell Row
3
8 reps
RPE 7.5
3
Lat Pulldown
2
12 reps
RPE 7.5
4
Chest Fly (Cable)
2
15 reps
RPE 7.5
5
Leg Extension
2
15 reps
RPE 7.5
6
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Barbell Row
3
8 reps
RPE 7.5
3
Lat Pulldown
2
12 reps
RPE 7.5
4
Chest Fly (Cable)
2
15 reps
RPE 7.5
5
Leg Extension
2
15 reps
RPE 7.5
6
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Barbell Row
4
8 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6
4
Chest Fly (Cable)
3
15 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Russian Twist (Dumbbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
87.5%
2
Barbell Row
2
15 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9
6
Russian Twist (Dumbbell)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Barbell Row
2
15 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9
6
Russian Twist (Dumbbell)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
92.5%
2
Barbell Row
2
15 reps
RPE 8
3
Lat Pulldown
2
15 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9
6
Russian Twist (Dumbbell)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Barbell Row
4
8 reps
RPE 6
3
Lat Pulldown
3
12 reps
RPE 6
4
Chest Fly (Cable)
3
15 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Russian Twist (Dumbbell)
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72.5%
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Leg Press (45 Degrees)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
6
Lying Leg Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Leg Press (45 Degrees)
4
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
6
Lying Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7.5
6
Lying Leg Raise
2
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82.5%
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7.5
6
Lying Leg Raise
2
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7.5
6
Lying Leg Raise
2
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Leg Press (45 Degrees)
4
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
6
Lying Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
87.5%
2
Leg Press (45 Degrees)
2
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Chest Supported Row (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Leg Press (45 Degrees)
2
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Chest Supported Row (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
92.5%
2
Leg Press (45 Degrees)
2
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Chest Supported Row (Dumbbell)
2
15 reps
RPE 8
6
Lying Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Leg Press (45 Degrees)
4
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6
6
Lying Leg Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Bicep Curl (Cable)
3
15 reps
RPE 8.5
5
Calf Raise (Machine)
4
15 reps
RPE 8.5
6
Side Plank
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72.5%
2
Overhead Press (Barbell)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Bicep Curl (Cable)
3
15 reps
RPE 8.5
5
Calf Raise (Machine)
4
15 reps
RPE 8.5
6
Side Plank
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Bicep Curl (Cable)
3
15 reps
RPE 8.5
5
Calf Raise (Machine)
4
15 reps
RPE 8.5
6
Side Plank
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Machine)
4
15 reps
RPE 6
6
Side Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7.5
4
Bicep Curl (Cable)
2
15 reps
RPE 7.5
5
Calf Raise (Machine)
3
15 reps
RPE 7.5
6
Side Plank
2
1 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82.5%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7.5
4
Bicep Curl (Cable)
2
15 reps
RPE 7.5
5
Calf Raise (Machine)
3
15 reps
RPE 7.5
6
Side Plank
2
1 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7.5
4
Bicep Curl (Cable)
2
15 reps
RPE 7.5
5
Calf Raise (Machine)
3
15 reps
RPE 7.5
6
Side Plank
2
1 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Machine)
4
15 reps
RPE 6
6
Side Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
87.5%
2
Overhead Press (Barbell)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Calf Raise (Machine)
2
15 reps
RPE 8
6
Side Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Calf Raise (Machine)
2
15 reps
RPE 8
6
Side Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
92.5%
2
Overhead Press (Barbell)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
4
Bicep Curl (Cable)
2
15 reps
RPE 8
5
Calf Raise (Machine)
2
15 reps
RPE 8
6
Side Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Machine)
4
15 reps
RPE 6
6
Side Plank
3
0.5 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Barbell Row
4 Sets
8 Reps
@8.5
3
Lat Pulldown
3 Sets
12 Reps
@8.5
4
Chest Fly (Cable)
3 Sets
15 Reps
@8.5
5
Leg Extension
3 Sets
15 Reps
@8.5
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8.5
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
5
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
6
Lying Leg Raise
3 Sets
15 Reps
@8.5
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Bicep Curl (Cable)
3 Sets
15 Reps
@8.5
5
Calf Raise (Machine)
4 Sets
15 Reps
@8.5
6
Side Plank
3 Sets
1 mins
@8.5