THIS IS SPARTA, GOD TIER

THIS IS SPARTA: GOD TIER is a 16-week transformation protocol designed for those who want to look like a legend and perform like an athlete. Moving beyond standard bodybuilding, this program focuses on building Structural Armor—prioritizing a thick neck, a steel core, and an explosive posterior chain.
Through a strategic blend of heavy compound lifting, plyometric power, and functional carries, you will develop a physique that is as durable as it is aesthetic. Whether you are a combat athlete looking for a physical edge or a lifter ready to reach "God Tier" status, this is your blueprint for raw, utilitarian power.

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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

Bodybuilding Phase 

Rest 3 Minutes For Strength (1-4)
Rest 2 Minutes For Power (5A-5B)
Rest 1 Minute For Core (6A-6E) 

Bench Press (Barbell)

Lat Pulldown

Lunge (Barbell)

Trap Bar Deadlift

Strength Phase

Standing Shoulder Press (Dumbbell)

Bent Over Row (Dumbbell)

Zercher Squat (Barbell)

Hip Thrust (Machine)

Bench Press (Dumbbell)

Underhand Lat Pulldown

Bulgarian Split Squat (Dumbbell)

Chest Supported Row (Dumbbell)

Squat (Barbell)

Single Leg Hip Thrust

Incline Bench Press (Barbell)

Lunge (Dumbbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Strength Phase 

Single Arm Row (Dumbbell)

Rest 2 Minutes For Power (1-3)
Rest 1 Minute For Core (4A-4E)

Power Phase

Rest 1 Minute For Endurance(1A-1D)
Rest 2 Minutes For Power (2A-2B)
Rest 1 Minute For Core (3A-3E)

Endurance Phase

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