Spartoi

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).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Weighted)

Military Press (Barbell)

Seated Row (Cable)

Bulgarian Split Squat (Dumbbell)

Plyo Push Up

Kettlebell Swing

Workout 2

Squat (Low Bar)

Bent Over Row (Barbell)

Incline Bench Press (Barbell)

Ring Row

Snatch Pull

Workout 1

Deadlift (Barbell)

Lateral Raise (Dumbbell)

Wide Grip Lat Pulldown

Trap Bar Squat Jump

Bench Press (Close Grip)

Workout 3

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Power Jerk

Walking Lunge (Dumbbell)

Workout 4

Power Clean

Arnold Press

Workout 5

Kipping Pull Up

Renegade Row

Workout 6

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