THIS IS SPARTA, GODS DEFINITIVE EDITION

This is not a mere workout with purpose, this is a war to battle 4 days a week, are you up for the task?

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Lat Pulldown

Lunge (Barbell)

Trap Bar Deadlift

Overhead Press (Barbell)

Bent Over Row (Barbell)

Squat (Barbell)

Hip Thrust (Machine)

Incline Bench Press (Barbell)

Underhand Lat Pulldown

Bulgarian Split Squat (Barbell)

Seated Dip (Machine)

Single Arm Row (Dumbbell)

Zercher Squat (Barbell)

Single Leg Hip Thrust

Chest Press (Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Abs Crunch (Weighted)

Bicep Curl (Cable)

Seated Row (Cable)

Russian Twist (Dumbbell)

Leg Press

Hamstring Curl

Split Squat (Smith Machine)

Leg Raise (Captain's Chair)

Shoulder Press (Machine)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Plank

Leg Extension

Deadlift (Smith Machine)

Single Leg Press

Reverse Plank

Face Pull

Hammer Curl (Cable)

Single Arm Row (Cable)

Side Plank

Sled Push

Sled Pull

Treadmill

Reverse Pec Deck

10km Row

Assault Bike

Cycling

Sprint

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