Spartans! Prepare For Glory

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Program Description

**Spartans! Prepare For Glory** is a comprehensive 4-week training program designed to elevate your strength, endurance, and overall fitness. With 8 sessions per week, you'll engage in a variety of supersets targeting major muscle groups, ensuring a balanced approach to building power and agility. Each workout includes detailed instructions and videos for exercises like the Barbell Bench Press and Pull-Ups, allowing you to maximize your performance and achieve your goals. Get ready to unleash your inner warrior and prepare for glory!

Program Overview

Level
Intermediate, Advanced
Goal
Athletics, Powerlifting, Olympic Weightlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 10, 2026 08:22
Last Edited
Mar 10, 2026 10:24

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.3%

Upper Back

11.9%

Abs

10.2%

Glutes

10.2%

Front Delts

Hamstrings

8.6%

Lats

8.1%

Triceps

7.1%

Middle Delts

4.8%

Chest

3.8%

Biceps

2.9%

Forearms

2.9%

Lower Back

2.1%

Adductors

1.9%

Olympic

1.4%

Other

1.4%

Calves

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

Lying Chest Pass Med Ball Throw

6 reps

Lat Pulldown

5 reps

Pull-Up (Bodyweight)

5 reps

Lunge (Barbell)

5 reps

Jump Switch Lunge

6 reps

Trap Bar Deadlift

5 reps

Clean (Barbell)

5 reps

Wood Chop

8 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Incline Bench Press (Barbell)

5 reps

Clap Push Up

6 reps

Underhand Lat Pulldown

5 reps

Chin-Up (Bodyweight)

5 reps

Bulgarian Split Squat (Dumbbell)

5 reps

Lateral Jump

6 reps

Single Leg Romanian Deadlift

5 reps

High Pull

6 reps

Lateral Med Ball Throw

5 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Lying Chest Pass Med Ball Throw

6 reps

Bench Press (Dumbbell)

20 reps

Pull-Up (Bodyweight)

5 reps

Pull-Up (Bodyweight)

12 reps

Lateral Box Jump

6 reps

Lunge (Dumbbell)

15 reps

Clean (Barbell)

5 reps

Romanian Deadlift (Dumbbell)

20 reps

Wood Chop

8 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Clap Push Up

6 reps

Incline Bench Press (Dumbbell)

20 reps

Chin-Up (Bodyweight)

5 reps

Chin-Up (Bodyweight)

12 reps

Bulgarian Split Squat (Bodyweight)

4 reps

Bulgarian Split Squat (Dumbbell)

15 reps

High Pull

6 reps

Single Leg Romanian Deadlift

15 reps

Lateral Med Ball Throw

5 reps

Farmer's Walk (Weighted)

1 reps

Day 2

Overhead Press (Barbell)

5 reps

Push Press (Barbell)

6 reps

Bent Over Row (Barbell)

5 reps

Pendlay Row

5 reps

Squat (Barbell)

5 reps

Jump Squat

10 reps

Hip Thrust (Machine)

5 reps

Kettlebell Swing

10 reps

Landmine Twist

8 reps

Suitcase Carry

1 reps

Day 2

Single Arm Shoulder Press

5 reps

Snatch (Kettlebell)

5 reps

Single Arm Row (Dumbbell)

5 reps

Pendlay Row

5 reps

Zercher Squat (Barbell)

5 reps

Broad Jump

3 reps

Single Leg Hip Thrust

5 reps

Med Ball Slam

8 reps

Landmine Twist

8 reps

Suitcase Carry

1 reps

Day 2

Push Press (Barbell)

6 reps

Standing Shoulder Press (Dumbbell)

20 reps

Pendlay Row

5 reps

Bent Over Row (Dumbbell)

20 reps

Box Jump

5 reps

Squat (Barbell)

20 reps

Kettlebell Swing

10 reps

Hip Thrust (Barbell)

20 reps

Landmine Twist

8 reps

Suitcase Carry

1 reps

Day 2

Landmine Push Press

5 reps

Single Arm Shoulder Press

15 reps

Pendlay Row

5 reps

Single Arm Row (Dumbbell)

15 reps

Jump Squat

10 reps

Zercher Squat (Barbell)

20 reps

Med Ball Slam

10 reps

Single Leg Hip Thrust

15 reps

Landmine Twist

8 reps

Suitcase Carry

1 reps

Day 2

Overhead Press (Barbell)

3 Sets

5 Reps

Push Press (Barbell)

3 Sets

6 Reps

Bent Over Row (Barbell)

3 Sets

5 Reps

Pendlay Row

3 Sets

5 Reps

Squat (Barbell)

3 Sets

5 Reps

Jump Squat

3 Sets

10 Reps

Hip Thrust (Machine)

3 Sets

5 Reps

Kettlebell Swing

3 Sets

10 Reps

Landmine Twist

3 Sets

8 Reps

Suitcase Carry

3 Sets

1 Reps

Day 1

Bench Press (Barbell)

3 Sets

5 Reps

Lying Chest Pass Med Ball Throw

3 Sets

6 Reps

Lat Pulldown

3 Sets

5 Reps

Pull-Up (Bodyweight)

3 Sets

5 Reps

Lunge (Barbell)

3 Sets

5 Reps

Jump Switch Lunge

3 Sets

6 Reps

Trap Bar Deadlift

3 Sets

5 Reps

Clean (Barbell)

3 Sets

5 Reps

Wood Chop

3 Sets

8 Reps

Farmer's Walk (Weighted)

3 Sets

1 Reps