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BoostcampPNG

Spartoi

by CJ

Program Description

This program is an 8-week program with 4 workouts per week. The program consists of a cycle of six workouts which repeat throughout the 8-week program. The sets, reps, and weight percentages are chosen based on a weekly undulating periodization (WUP) framework designed to help progressively overload all the lifts. Exercise selection is focused primarily on heavy compound barbell lifts with a few accessories added for extra volume (and variation). Each workout consists of six exercises: 1. Strength Exercise 1 2. Strength Exercise 2 3. Hypertrophy Exercise 1 4. Hypertrophy Exercise 2 5. Explosive Power Exercise 1 6. Muscular Endurance Exercise 1 *All weights are based off of 1-rep maxes. If you don't know your max for a given lift, either take a day to test your max or feel free to utilize RPE/RIR load selections (if you are comfortable doing so).

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 03:15
  • Last Edited
    Nov 11, 2025 05:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Lats
11.6%
Quadriceps
11%
Glutes
9.6%
Front Delts
9.2%
Hamstrings
8%
Triceps
7.6%
Chest
7%
Middle Delts
5.4%
Biceps
4.3%
Abs
3.4%
Lower Back
3.3%
Olympic
2.5%
Adductors
1.5%
Full-Body
1.3%
Calves
1.1%
Rear Delts
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
85%
2
Bent Over Row (Barbell)
3
5 reps
85%
3
Incline Bench Press (Barbell)
2
15 reps
65%
4
Military Press (Barbell)
2
15 reps
65%
5
Ring Row
2
20 reps
40%
6
Snatch Pull
2
6 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
87.5%
2
Deadlift (Barbell)
4
3 reps
87.5%
3
Incline Bench Press (Barbell)
3
12 reps
70%
4
Wide Grip Lat Pulldown
3
12 reps
70%
5
Power Clean
3
5 reps
60%
6
Arnold Press
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
90%
2
Bent Over Row (Barbell)
5
2 reps
90%
3
Lateral Raise (Dumbbell)
4
10 reps
75%
4
Wide Grip Lat Pulldown
4
10 reps
75%
5
Trap Bar Squat Jump
4
4 reps
70%
6
Bench Press (Close Grip)
2
25 reps
45%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
87.5%
2
Bent Over Row (Barbell)
3
5 reps
87.5%
3
Incline Bench Press (Barbell)
2
12 reps
67.5%
4
Military Press (Barbell)
2
12 reps
67.5%
5
Ring Row
3
20 reps
55%
6
Snatch Pull
3
6 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
90%
2
Deadlift (Barbell)
4
3 reps
90%
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Wide Grip Lat Pulldown
3
10 reps
70%
5
Power Clean
4
5 reps
65%
6
Arnold Press
2
25 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
95%
2
Bent Over Row (Barbell)
5
2 reps
95%
3
Lateral Raise (Dumbbell)
4
8 reps
72.5%
4
Wide Grip Lat Pulldown
4
8 reps
72.5%
5
Trap Bar Squat Jump
5
4 reps
75%
6
Bench Press (Close Grip)
3
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
1 reps
97.5%
2
Bent Over Row (Barbell)
6
1 reps
97.5%
3
Incline Bench Press (Barbell)
3
15 reps
67.5%
4
Military Press (Barbell)
3
15 reps
67.5%
5
Ring Row
2
30 reps
55%
6
Snatch Pull
4
6 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1 reps
100%
2
Deadlift (Barbell)
4
1 reps
100%
3
Incline Bench Press (Barbell)
4
12 reps
70%
4
Wide Grip Lat Pulldown
4
12 reps
70%
5
Power Clean
5
5 reps
70%
6
Arnold Press
3
25 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
85%
2
Military Press (Barbell)
3
5 reps
85%
3
Seated Row (Cable)
2
15 reps
65%
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
65%
5
Plyo Push Up
2
6 reps
40%
6
Kettlebell Swing
2
20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87.5%
2
Military Press (Barbell)
4
3 reps
87.5%
3
Romanian Deadlift (Barbell)
3
12 reps
70%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
70%
5
Kipping Pull Up
3
5 reps
60%
6
Renegade Row
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Pull-Up (Weighted)
5
2 reps
90%
3
Bent Over Row (Barbell)
4
10 reps
75%
4
Romanian Deadlift (Barbell)
4
10 reps
75%
5
Power Jerk
4
4 reps
70%
6
Walking Lunge (Dumbbell)
2
25 reps
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
87.5%
2
Military Press (Barbell)
3
5 reps
87.5%
3
Seated Row (Cable)
2
12 reps
67.5%
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
67.5%
5
Plyo Push Up
3
6 reps
55%
6
Kettlebell Swing
2
20 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Military Press (Barbell)
4
3 reps
90%
3
Romanian Deadlift (Barbell)
3
10 reps
70%
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
70%
5
Kipping Pull Up
4
5 reps
65%
6
Renegade Row
2
25 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
95%
2
Pull-Up (Weighted)
5
2 reps
95%
3
Bent Over Row (Barbell)
4
8 reps
72.5%
4
Romanian Deadlift (Barbell)
4
8 reps
72.5%
5
Power Jerk
5
4 reps
75%
6
Walking Lunge (Dumbbell)
3
20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
1 reps
97.5%
2
Military Press (Barbell)
6
1 reps
97.5%
3
Seated Row (Cable)
3
15 reps
67.5%
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
67.5%
5
Plyo Push Up
4
6 reps
60%
6
Kettlebell Swing
2
30 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
100%
2
Military Press (Barbell)
4
1 reps
100%
3
Romanian Deadlift (Barbell)
4
12 reps
70%
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
70%
5
Kipping Pull Up
5
5 reps
70%
6
Renegade Row
3
25 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bent Over Row (Barbell)
3
5 reps
85%
3
Lateral Raise (Dumbbell)
2
15 reps
65%
4
Wide Grip Lat Pulldown
2
15 reps
65%
5
Trap Bar Squat Jump
2
6 reps
40%
6
Bench Press (Close Grip)
2
20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
87.5%
2
Bent Over Row (Barbell)
4
3 reps
87.5%
3
Incline Bench Press (Barbell)
3
12 reps
70%
4
Military Press (Barbell)
3
12 reps
70%
5
Ring Row
3
15 reps
50%
6
Snatch Pull
3
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
90%
2
Deadlift (Barbell)
5
2 reps
90%
3
Incline Bench Press (Barbell)
4
10 reps
75%
4
Wide Grip Lat Pulldown
4
10 reps
75%
5
Power Clean
4
4 reps
70%
6
Arnold Press
2
25 reps
45%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
87.5%
2
Bent Over Row (Barbell)
3
5 reps
87.5%
3
Lateral Raise (Dumbbell)
2
12 reps
67.5%
4
Wide Grip Lat Pulldown
2
12 reps
67.5%
5
Trap Bar Squat Jump
3
6 reps
55%
6
Bench Press (Close Grip)
3
20 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
90%
2
Bent Over Row (Barbell)
4
3 reps
90%
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Military Press (Barbell)
3
10 reps
70%
5
Ring Row
2
25 reps
50%
6
Snatch Pull
4
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
95%
2
Deadlift (Barbell)
5
2 reps
95%
3
Incline Bench Press (Barbell)
4
8 reps
72.5%
4
Wide Grip Lat Pulldown
4
8 reps
72.5%
5
Power Clean
5
4 reps
75%
6
Arnold Press
3
20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1 reps
97.5%
2
Bent Over Row (Barbell)
6
1 reps
97.5%
3
Lateral Raise (Dumbbell)
3
15 reps
67.5%
4
Wide Grip Lat Pulldown
3
15 reps
67.5%
5
Trap Bar Squat Jump
4
6 reps
60%
6
Bench Press (Close Grip)
2
30 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1 reps
100%
2
Bent Over Row (Barbell)
4
1 reps
100%
3
Incline Bench Press (Barbell)
4
12 reps
70%
4
Military Press (Barbell)
4
12 reps
70%
5
Ring Row
3
25 reps
60%
6
Snatch Pull
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Pull-Up (Weighted)
3
5 reps
85%
3
Bent Over Row (Barbell)
2
15 reps
65%
4
Romanian Deadlift (Barbell)
2
15 reps
65%
5
Power Jerk
2
6 reps
40%
6
Walking Lunge (Dumbbell)
2
20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
87.5%
2
Military Press (Barbell)
4
3 reps
87.5%
3
Seated Row (Cable)
3
12 reps
70%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
70%
5
Plyo Push Up
3
5 reps
60%
6
Kettlebell Swing
3
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Military Press (Barbell)
5
2 reps
90%
3
Romanian Deadlift (Barbell)
4
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
75%
5
Kipping Pull Up
4
4 reps
70%
6
Renegade Row
2
25 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
87.5%
2
Pull-Up (Weighted)
3
5 reps
87.5%
3
Bent Over Row (Barbell)
2
12 reps
67.5%
4
Romanian Deadlift (Barbell)
2
12 reps
67.5%
5
Power Jerk
3
6 reps
55%
6
Walking Lunge (Dumbbell)
3
20 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
90%
2
Military Press (Barbell)
4
3 reps
90%
3
Seated Row (Cable)
3
10 reps
70%
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
70%
5
Plyo Push Up
4
5 reps
65%
6
Kettlebell Swing
2
25 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
95%
2
Military Press (Barbell)
5
2 reps
95%
3
Romanian Deadlift (Barbell)
4
8 reps
72.5%
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
72.5%
5
Kipping Pull Up
5
4 reps
75%
6
Renegade Row
3
20 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
97.5%
2
Pull-Up (Weighted)
6
1 reps
97.5%
3
Bent Over Row (Barbell)
3
15 reps
67.5%
4
Romanian Deadlift (Barbell)
3
15 reps
67.5%
5
Power Jerk
4
6 reps
60%
6
Walking Lunge (Dumbbell)
2
30 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
1 reps
100%
2
Military Press (Barbell)
4
1 reps
100%
3
Seated Row (Cable)
4
12 reps
70%
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
70%
5
Plyo Push Up
5
5 reps
70%
6
Kettlebell Swing
3
25 reps
60%
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
5 Reps
85%
2
Military Press (Barbell)
3 Sets
5 Reps
85%
3
Seated Row (Cable)
2 Sets
15 Reps
65%
4
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
65%
5
Plyo Push Up
2 Sets
6 Reps
40%
6
Kettlebell Swing
2 Sets
20 Reps
50%
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
85%
2
Bent Over Row (Barbell)
3 Sets
5 Reps
85%
3
Incline Bench Press (Barbell)
2 Sets
15 Reps
65%
4
Military Press (Barbell)
2 Sets
15 Reps
65%
5
Ring Row
2 Sets
20 Reps
40%
6
Snatch Pull
2 Sets
6 Reps
50%
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Bent Over Row (Barbell)
3 Sets
5 Reps
85%
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
65%
4
Wide Grip Lat Pulldown
2 Sets
15 Reps
65%
5
Trap Bar Squat Jump
2 Sets
6 Reps
40%
6
Bench Press (Close Grip)
2 Sets
20 Reps
50%
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Pull-Up (Weighted)
3 Sets
5 Reps
85%
3
Bent Over Row (Barbell)
2 Sets
15 Reps
65%
4
Romanian Deadlift (Barbell)
2 Sets
15 Reps
65%
5
Power Jerk
2 Sets
6 Reps
40%
6
Walking Lunge (Dumbbell)
2 Sets
20 Reps
50%