Esparta Full Body

training split that lasts a week, a rest or two for each workout

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hip Abduction (Band)

Reverse Bicep Curl (EZ Bar)

Bench Press (Barbell)

Dumbbell Row

Romanian Deadlift (Barbell)

Upright Row (Barbell)

Bicep Curl (Barbell)

Squat (Barbell)

French Press

Plank

Incline Bench Press (Barbell)

Pull-Up (Band)

Overhead Press (Barbell)

Goblet Squat

Good Morning

Single Arm Row (Cable)

Shrug (Barbell)

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Sit Up

Wrist Curls

Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

Chin-Up (Bodyweight)

Split Squat (Barbell)

Lat Pulldown

Bench Press (Close Grip)

Bicep Curl (EZ Bar)

Leg Curl

Russian Twist

Kettlebell Halo

Cable Crunch

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Landmine Press

Back Extension

Neck Curl

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