THIS IS SPARTA, GOD TIER
The ultimate 16-week transformation for the functional athlete. Forged in the gym, ready for the arena.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chest Press (Machine) | 3 | 8 reps |
| 1B | Lateral Raise (Cable) | 3 | 10 reps |
| 1C | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 1D | Abs Crunch (Weighted) | 3 | 10 reps |
| Superset | |||
| 2A | Lat Pulldown | 3 | 8 reps |
| 2B | Bicep Curl (Cable) | 3 | 10 reps |
| 2C | Seated Row (Cable) | 3 | 8 reps |
| 2D | Russian Twist (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 3A | Leg Press | 3 | 8 reps |
| 3B | Deadlift (Smith Machine) | 3 | 8 reps |
| 3C | Split Squat (Smith Machine) | 3 | 10 reps |
| 3D | Hanging Knee Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chest Fly (Machine) | 3 | 8 reps |
| 1B | Reverse Pec Deck | 3 | 10 reps |
| 1C | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 1D | Plank | 3 | 1 min |
| Superset | |||
| 2A | Underhand Lat Pulldown | 3 | 8 reps |
| 2B | Hammer Curl (Cable) | 3 | 10 reps |
| 2C | Chest Supported Row (Machine) | 3 | 8 reps |
| 2D | Side Plank | 3 | 1 min |
| Superset | |||
| 3A | Squat (Smith Machine) | 3 | 8 reps |
| 3B | Hamstring Curl | 3 | 10 reps |
| 3C | Single Leg Press | 3 | 8 reps |
| 3D | Reverse Plank | 3 | 1 min |
Weeks 2–16 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, GOD TIER is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 60 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, GOD TIER is structured around 2 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 16 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, GOD TIER 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
