Program Description
**THIS IS SPARTA KING EDITION** is an intense 4-week program designed to push your limits with 20 training days focused on building strength, endurance, and explosive power. Each session incorporates a mix of bodyweight and weighted exercises, including supersets that target major muscle groups for maximum efficiency. Expect to engage in dynamic movements like kettlebell swings, pull-ups, and explosive push-ups, ensuring a full-body workout that challenges your strength and stamina. Get ready to transform your fitness and unleash your inner warrior!
Program Overview
- LevelNovice
- GoalAthletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedDec 03, 2025 02:22
- Last EditedDec 03, 2025 05:01
Muscle Engagement
Front
Back
MuscleSet
Abs
23.2%
Upper Back
10.4%
Quadriceps
9.7%
Glutes
9.2%
Hamstrings
6.8%
Lats
5.8%
Front Delts
5.7%
Lower Back
5.1%
Triceps
3.7%
Middle Delts
3.4%
Forearms
3%
Neck
3%
Biceps
2.5%
Other
1.7%
Chest
1.5%
Olympic
1.5%
Adductors
1.1%
Stretching
1%
Cardio
0.7%
Calves
0.5%
Rear Delts
0.2%
Abductors
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
1C
Lateral Jump
3
10 reps
-
1D
Kettlebell Swing
3
10 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
5 reps
-
2B
Pull-Up (Weighted)
3
5 reps
-
2C
Lunge (Barbell)
3
5 reps
-
2D
Trap Bar Deadlift
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Weighted)
3
10 reps
-
3B
Hanging Oblique Knee Raise
3
10 reps
-
3C
Lying Leg Raise
3
10 reps
-
3D
Good Morning
3
10 reps
-
3E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
8 reps
-
1C
Jump Switch Lunge
3
10 reps
-
1D
Clean (Barbell)
3
8 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Dip (Bodyweight)
3
20 reps
-
2B
Chin-Up (Bodyweight)
3
10 reps
-
2C
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
2D
Hip Thrust (Barbell)
3
20 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Russian Twist
3
20 reps
-
3C
Hanging Leg Raise
3
15 reps
-
3D
Superman
3
20 reps
-
3E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
8 reps
-
1C
Lateral Box Jump
3
10 reps
-
1D
Med Ball Slam
3
10 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Bench Press (Dumbbell)
3
5 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
2D
Trap Bar Deadlift
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Weighted)
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
10 reps
-
3C
Hanging Knee Raise
3
10 reps
-
3D
Good Morning
3
10 reps
-
3E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
1C
Jump Switch Lunge
3
10 reps
-
1D
Med Ball Slam
3
10 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Narrow Push Up
3
20 reps
-
2B
Lat Pulldown
3
20 reps
-
2C
Lunge (Dumbbell)
3
10 reps
-
2D
Single Leg Deadlift
3
10 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
V-Up
3
15 reps
-
3B
Russian Twist
3
20 reps
-
3C
Hanging Knee Raise
3
15 reps
-
3D
Good Morning (Bodyweight)
3
20 reps
-
3E
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Bird Dog
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Bird Dog
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Dead Bug
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Bird Dog
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Broad Jump
3
8 reps
-
1D
High Pull
3
10 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2B
Bent Over Row (Dumbbell)
3
5 reps
-
2C
Squat (Barbell)
3
5 reps
-
2D
Hip Thrust (Barbell)
3
5 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
Abs Crunch (Weighted)
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
10 reps
-
3C
Hanging Knee Raise
3
10 reps
-
3D
Back Extension (Weighted)
3
10 reps
-
3E
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Jump Squat
3
10 reps
-
1D
Kettlebell Swing
3
10 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
2B
Chest Supported Row (Dumbbell)
3
20 reps
-
2C
Zercher Squat (Barbell)
3
20 reps
-
2D
Single Leg Deadlift
3
20 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Hanging Oblique Knee Raise
3
15 reps
-
3C
Lying Leg Raise
3
15 reps
-
3D
Good Morning (Bodyweight)
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Broad Jump
3
8 reps
-
1D
Kettlebell Swing
3
10 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2B
Bent Over Row (Dumbbell)
3
5 reps
-
2C
Zercher Squat (Barbell)
3
5 reps
-
2D
Single Leg Hip Thrust
3
5 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
V-Up
3
10 reps
-
3B
Oblique Crunch
3
10 reps
-
3C
Hanging Knee Raise
3
10 reps
-
3D
Back Extension (Weighted)
3
10 reps
-
3E
Neck Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Broad Jump
3
10 reps
-
1D
High Pull
3
8 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
2B
Single Arm Row (Dumbbell)
3
20 reps
-
2C
Squat (Barbell)
3
20 reps
-
2D
Hip Thrust (Barbell)
3
20 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Hanging Oblique Knee Raise
3
15 reps
-
3C
Lying Leg Raise
3
15 reps
-
3D
Back Extension
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2A
Plank with Shoulder Taps
3
1 mins
-
2B
Dynamic Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Dead Bug
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2A
Up Down Plank
3
1 mins
-
2B
Dynamic Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Dead Bug
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2A
Plank with Shoulder Taps
3
1 mins
-
2B
Dynamic Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Bird Dog
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2A
Up Down Plank
3
1 mins
-
2B
Dynamic Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Dead Bug
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Jump Squat
3
10 reps
-
1D
Med Ball Slam
3
10 reps
-
1E
Wood Chop
3
10 reps
-
2A
Tricep Rope Push Down (Cable)
3
5 reps
-
2B
Seated Row (Cable)
3
5 reps
-
2C
Leg Press
3
5 reps
-
2D
Hamstring Curl
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Weighted)
3
10 reps
-
3B
Oblique Crunch
3
10 reps
-
3C
Hanging Knee Raise
3
10 reps
-
3D
Good Morning
3
10 reps
-
3E
Neck Flexion
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Push Press (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
1C
Box Jump
3
10 reps
-
1D
High Pull
3
10 reps
-
1E
Wood Chop
3
10 reps
-
2A
Lateral Raise (Cable)
3
20 reps
-
2B
Bicep Curl (Cable)
3
15 reps
-
2C
Leg Extension
3
20 reps
-
2D
Hamstring Curl
3
20 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
V-Up
3
15 reps
-
3B
Oblique Crunch
3
20 reps
-
3C
Hanging Knee Raise
3
15 reps
-
3D
Back Extension
3
20 reps
-
3E
Neck Flexion
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Jump Squat
3
10 reps
-
1D
Clean (Barbell)
3
8 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Tricep Extension (Cable)
3
5 reps
-
2B
Seated Row (Cable)
3
5 reps
-
2C
Single Leg Press
3
5 reps
-
2D
Hamstring Curl
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Weighted)
3
10 reps
-
3B
Hanging Oblique Knee Raise
3
10 reps
-
3C
Lying Leg Raise
3
10 reps
-
3D
Superman
3
10 reps
-
3E
Neck Flexion
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
8 reps
-
1C
Lateral Jump
3
10 reps
-
1D
Clean (Barbell)
3
8 reps
-
1E
Wood Chop
3
10 reps
-
2A
Lateral Raise (Cable)
3
15 reps
-
2B
Bicep Curl (Cable)
3
20 reps
-
2C
Single Leg Press
3
10 reps
-
2D
Hip Thrust (Machine)
3
20 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
3C
Hanging Knee Raise
3
15 reps
-
3D
Superman
3
20 reps
-
3E
Neck Flexion
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Lying Chest Pass Med Ball Throw3 Sets
10 Reps
-
1B
Pull-Up (Bodyweight)3 Sets
8 Reps
-
1C
Lateral Jump3 Sets
10 Reps
-
1D
Kettlebell Swing3 Sets
10 Reps
-
1E
Landmine Twist3 Sets
10 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
5 Reps
-
2B
Pull-Up (Weighted)3 Sets
5 Reps
-
2C
Lunge (Barbell)3 Sets
5 Reps
-
2D
Trap Bar Deadlift3 Sets
5 Reps
-
2E
Farmer's Walk (Weighted)3 Sets
AMRAP
-
3A
Abs Crunch (Weighted)3 Sets
10 Reps
-
3B
Hanging Oblique Knee Raise3 Sets
10 Reps
-
3C
Lying Leg Raise3 Sets
10 Reps
-
3D
Good Morning3 Sets
10 Reps
-
3E
Neck Curl3 Sets
10 Reps
-
Day 2
1
Cardio1 Set
60 mins
-
2A
Plank3 Sets
1 mins
-
2B
Side Plank3 Sets
1 mins
-
2C
Reverse Plank3 Sets
1 mins
-
2D
Bird Dog3 Sets
1 mins
-
Day 3
1A
Snatch (Kettlebell)3 Sets
10 Reps
-
1B
Inverted Row3 Sets
10 Reps
-
1C
Broad Jump3 Sets
8 Reps
-
1D
High Pull3 Sets
10 Reps
-
1E
Lateral Med Ball Slam3 Sets
10 Reps
-
2A
Standing Shoulder Press (Dumbbell)3 Sets
5 Reps
-
2B
Bent Over Row (Dumbbell)3 Sets
5 Reps
-
2C
Squat (Barbell)3 Sets
5 Reps
-
2D
Hip Thrust (Barbell)3 Sets
5 Reps
-
2E
Suitcase Carry3 Sets
AMRAP
-
3A
Abs Crunch (Weighted)3 Sets
10 Reps
-
3B
Russian Twist (Dumbbell)3 Sets
10 Reps
-
3C
Hanging Knee Raise3 Sets
10 Reps
-
3D
Back Extension (Weighted)3 Sets
10 Reps
-
3E
Neck Extension3 Sets
10 Reps
-
Day 4
1
Cardio1 Set
60 mins
-
2A
Plank with Shoulder Taps3 Sets
1 mins
-
2B
Dynamic Side Plank3 Sets
1 mins
-
2C
Reverse Plank3 Sets
1 mins
-
2D
Dead Bug3 Sets
1 mins
-
Day 5
1A
Explosive Push Ups3 Sets
10 Reps
-
1B
Inverted Row3 Sets
10 Reps
-
1C
Jump Squat3 Sets
10 Reps
-
1D
Med Ball Slam3 Sets
10 Reps
-
1E
Wood Chop3 Sets
10 Reps
-
2A
Tricep Rope Push Down (Cable)3 Sets
5 Reps
-
2B
Seated Row (Cable)3 Sets
5 Reps
-
2C
Leg Press3 Sets
5 Reps
-
2D
Hamstring Curl3 Sets
5 Reps
-
2E
Farmer's Walk (Weighted)3 Sets
AMRAP
-
3A
Abs Crunch (Weighted)3 Sets
10 Reps
-
3B
Oblique Crunch3 Sets
10 Reps
-
3C
Hanging Knee Raise3 Sets
10 Reps
-
3D
Good Morning3 Sets
10 Reps
-
3E
Neck Flexion3 Sets
10 Reps
-