Strength of a Spartan

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Barbell Row

Lat Pulldown

Chest Fly (Cable)

Leg Extension

Russian Twist (Dumbbell)

Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Lateral Raise (Cable)

Chest Supported Row (Dumbbell)

Lying Leg Raise

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Bicep Curl (Cable)

Calf Raise (Machine)

Side Plank

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