THIS IS SPARTA KING EDITION
Unleash your inner warrior and conquer your fitness goals in just 4 weeks with the intensity of a Spartan!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 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 |
| Superset | |||
| 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 |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 60 min |
| Superset | |||
| 2A | Plank | 3 | 1 min |
| 2B | Side Plank | 3 | 1 min |
| 2C | Reverse Plank | 3 | 1 min |
| 2D | Bird Dog | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 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 |
| Superset | |||
| 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 |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 60 min |
| Superset | |||
| 2A | Plank with Shoulder Taps | 3 | 1 min |
| 2B | Dynamic Side Plank | 3 | 1 min |
| 2C | Reverse Plank | 3 | 1 min |
| 2D | Dead Bug | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 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 |
| Superset | |||
| 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 |
| Superset | |||
| 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 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, THIS IS SPARTA KING EDITION is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
THIS IS SPARTA KING EDITION is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
THIS IS SPARTA KING EDITION is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
