Program Description
**THIS IS SPARTA! GOD EDITION** is a dynamic 4-week workout program designed to challenge and transform your strength and endurance. With 12 training days packed into each week, you'll engage in a variety of supersets targeting all major muscle groups, ensuring a comprehensive full-body workout. Each session combines explosive movements like med ball slams and chin-ups with foundational lifts such as bench presses and deadlifts, pushing your limits and maximizing gains. Get ready to unleash your inner warrior and achieve remarkable results!
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedDec 21, 2025 06:26
- Last EditedDec 21, 2025 08:15
Muscle Engagement
Front
Back
MuscleSet
Abs
17.3%
Upper Back
11.8%
Quadriceps
10.1%
Glutes
9%
Hamstrings
7.8%
Lats
7.2%
Front Delts
6.9%
Triceps
5.8%
Biceps
4%
Lower Back
3.5%
Middle Delts
3.2%
Chest
2.9%
Forearms
2.6%
Neck
2.3%
Adductors
1.3%
Olympic
1.2%
Rear Delts
0.9%
Other
0.9%
Calves
0.6%
Stretching
0.6%
Abductors
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
1C
Lateral Jump
3
10 reps
-
1D
Med Ball Slam
3
10 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Bench Press (Dumbbell)
3
5 reps
-
2B
Lat Pulldown
3
5 reps
-
2C
Lunge (Barbell)
3
5 reps
-
2D
Trap Bar Deadlift
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
8 reps
-
1C
Jump Switch Lunge
3
10 reps
-
1D
Med Ball Slam
3
10 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Dip (Bodyweight)
3
15 reps
-
2B
Chin-Up (Bodyweight)
3
10 reps
-
2C
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2D
Stiff Leg Deadlift
3
20 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
Hanging Knee Raise
3
15 reps
-
3D
Back Extension
3
15 reps
-
3E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
1C
Lateral Jump
3
10 reps
-
1D
High Pull
3
8 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Lat Pulldown
3
5 reps
-
2C
Lunge (Dumbbell)
3
5 reps
-
2D
Hip Thrust (Barbell)
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
8 reps
-
1C
Jump Switch Lunge
3
10 reps
-
1D
Clean (Barbell)
3
8 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Narrow Push Up
3
20 reps
-
2B
Chin-Up (Bodyweight)
3
10 reps
-
2C
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2D
Single Leg Deadlift
3
10 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Russian Twist
3
20 reps
-
3C
Hanging Knee Raise
3
15 reps
-
3D
Good Morning (Bodyweight)
3
20 reps
-
3E
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Broad Jump
3
8 reps
-
1D
High Pull
3
8 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2B
Chest Supported Row (Dumbbell)
3
5 reps
-
2C
Squat (Barbell)
3
5 reps
-
2D
Hip Thrust (Barbell)
3
5 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Bird Dog
3
10 reps
-
3E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Jump Squat
3
10 reps
-
1D
Clean (Barbell)
3
8 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
2B
Single Arm Row (Dumbbell)
3
10 reps
-
2C
Zercher Squat (Barbell)
3
20 reps
-
2D
Single Leg Hip Thrust
3
10 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Up Down Plank
3
20 reps
-
3B
Dynamic Side Plank
3
20 reps
-
3C
Reverse Plank
3
1 mins
-
3D
Dead Bug
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Broad Jump
3
10 reps
-
1D
Med Ball Slam
3
10 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2B
Bent Over Row (Dumbbell)
3
5 reps
-
2C
Zercher Squat (Barbell)
3
5 reps
-
2D
Trap Bar Deadlift
3
5 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Bird Dog
3
10 reps
-
3E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
1C
Jump Squat
3
10 reps
-
1D
Med Ball Slam
3
10 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
2B
Bent Over Row (Dumbbell)
3
20 reps
-
2C
Squat (Barbell)
3
20 reps
-
2D
Hip Thrust (Barbell)
3
15 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Plank with Shoulder Taps
3
20 reps
-
3B
Dynamic Side Plank
3
20 reps
-
3C
Reverse Plank
3
1 mins
-
3D
Dead Bug
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
-
1B
Lateral Raise (Cable)
3
8 reps
-
1C
Tricep Rope Push Down (Cable)
3
10 reps
-
1D
Abs Crunch (Weighted)
3
10 reps
-
2A
Lat Pulldown
3
8 reps
-
2B
Bicep Curl (Cable)
3
8 reps
-
2C
Seated Row (Cable)
3
10 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Press
3
8 reps
-
3B
Leg Extension
3
8 reps
-
3C
Hamstring Curl
3
8 reps
-
3D
Hanging Oblique Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8 reps
-
1B
Reverse Pec Deck
3
8 reps
-
1C
Tricep Extension (Cable)
3
10 reps
-
1D
Abs Crunch (Weighted)
3
10 reps
-
2A
Seated Row (Cable)
3
8 reps
-
2B
Bicep Curl (Cable)
3
10 reps
-
2C
Underhand Lat Pulldown
3
8 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Leg Press
3
8 reps
-
3B
Hamstring Curl
3
10 reps
-
3C
Lunge (Barbell)
3
8 reps
-
3D
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Lateral Raise (Cable)
3
10 reps
-
1C
Tricep Rope Push Down (Cable)
3
8 reps
-
1D
Abs Crunch (Weighted)
3
10 reps
-
2A
Lat Pulldown
3
10 reps
-
2B
Bicep Curl (Cable)
3
8 reps
-
2C
Seated Row (Cable)
3
10 reps
-
2D
Hanging Oblique Knee Raise
3
10 reps
-
3A
Hack Squat
3
10 reps
-
3B
Hip Thrust (Machine)
3
8 reps
-
3C
Single Leg Press
3
10 reps
-
3D
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8 reps
-
1B
Reverse Pec Deck
3
10 reps
-
1C
Tricep Extension (Cable)
3
8 reps
-
1D
Abs Crunch (Weighted)
3
10 reps
-
2A
Lat Pulldown
3
10 reps
-
2B
Bicep Curl (Cable)
3
8 reps
-
2C
Seated Row (Cable)
3
10 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Leg Extension
3
10 reps
-
3B
Hamstring Curl
3
8 reps
-
3C
Single Leg Press
3
10 reps
-
3D
Hanging Knee Raise
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Lying Chest Pass Med Ball Throw3 Sets
10 Reps
-
1B
Pull-Up (Bodyweight)3 Sets
8 Reps
-
1C
Lateral Jump3 Sets
10 Reps
-
1D
Med Ball Slam3 Sets
10 Reps
-
1E
Landmine Twist3 Sets
10 Reps
-
2A
Bench Press (Dumbbell)3 Sets
5 Reps
-
2B
Lat Pulldown3 Sets
5 Reps
-
2C
Lunge (Barbell)3 Sets
5 Reps
-
2D
Trap Bar Deadlift3 Sets
5 Reps
-
2E
Farmer's Walk (Weighted)3 Sets
AMRAP
-
3A
Abs Crunch (Weighted)3 Sets
10 Reps
-
3B
Hanging Oblique Knee Raise3 Sets
10 Reps
-
3C
Lying Leg Raise3 Sets
10 Reps
-
3D
Good Morning3 Sets
10 Reps
-
3E
Neck Curl3 Sets
10 Reps
-
Day 3
1A
Incline Bench Press (Barbell)3 Sets
8 Reps
-
1B
Lateral Raise (Cable)3 Sets
8 Reps
-
1C
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
1D
Abs Crunch (Weighted)3 Sets
10 Reps
-
2A
Lat Pulldown3 Sets
8 Reps
-
2B
Bicep Curl (Cable)3 Sets
8 Reps
-
2C
Seated Row (Cable)3 Sets
10 Reps
-
2D
Russian Twist (Dumbbell)3 Sets
10 Reps
-
3A
Single Leg Press3 Sets
8 Reps
-
3B
Leg Extension3 Sets
8 Reps
-
3C
Hamstring Curl3 Sets
8 Reps
-
3D
Hanging Oblique Knee Raise3 Sets
10 Reps
-
Day 2
1A
Landmine Push Press3 Sets
10 Reps
-
1B
Inverted Row3 Sets
10 Reps
-
1C
Broad Jump3 Sets
8 Reps
-
1D
High Pull3 Sets
8 Reps
-
1E
Lateral Med Ball Slam3 Sets
10 Reps
-
2A
Standing Shoulder Press (Dumbbell)3 Sets
5 Reps
-
2B
Chest Supported Row (Dumbbell)3 Sets
5 Reps
-
2C
Squat (Barbell)3 Sets
5 Reps
-
2D
Hip Thrust (Barbell)3 Sets
5 Reps
-
2E
Suitcase Carry3 Sets
AMRAP
-
3A
Plank3 Sets
1 mins
-
3B
Side Plank3 Sets
1 mins
-
3C
Reverse Plank3 Sets
1 mins
-
3D
Bird Dog3 Sets
10 Reps
-
3E
Neck Extension3 Sets
10 Reps
-