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THIS IS SPARTA

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Program Description

Help you gain power, strength and endurance to use them to slay your opponents

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 10:00
  • Last Edited
    Nov 11, 2025 03:29
Muscle Engagement
Front
Back
MuscleSet
Abs
18.6%
Glutes
11.2%
Quadriceps
9.7%
Hamstrings
9.5%
Upper Back
9.2%
Lower Back
6.5%
Lats
5.7%
Neck
4.5%
Front Delts
4.2%
Forearms
3.4%
Middle Delts
3.4%
Biceps
3.1%
Triceps
3%
Other
2.4%
Chest
1.9%
Olympic
1.6%
Adductors
1%
Stretching
0.4%
Calves
0.4%
Abductors
0.2%
Rear Delts
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
2
10 reps
-
1B
Pull-Up (Bodyweight)
2
8 reps
-
1C
Jump Switch Lunge
2
10 reps
-
1D
Clean (Barbell)
2
10 reps
-
1E
Landmine Twist
2
10 reps
-
2A
Bench Press (Dumbbell)
3
5 reps
-
2B
Lat Pulldown
3
5 reps
-
2C
Lunge (Dumbbell)
3
5 reps
-
2D
Deadlift (Barbell)
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Abs Crunch (Weighted)
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
10 reps
-
3C
Hanging Knee 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
Lateral Jump
3
10 reps
-
1D
Kettlebell Swing
3
10 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Push Up
2
20 reps
-
2B
Pull-Up (Bodyweight)
2
10 reps
-
2C
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2D
Stiff Leg Deadlift
2
20 reps
-
2E
Suitcase Carry
2
AMRAP
-
3A
Abs Crunch (Bodyweight)
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
3C
Hanging Knee Raise
3
20 reps
-
3D
Good Morning
3
20 reps
-
3E
Neck Curl
3
20 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
Clean (Barbell)
3
10 reps
-
1E
Med Ball Slam
3
10 reps
-
2A
Bench Press (Barbell)
2
5 reps
-
2B
Pull-Up (Weighted)
2
5 reps
-
2C
Lunge (Barbell)
2
5 reps
-
2D
Deadlift (Barbell)
2
5 reps
-
2E
Farmer's Walk (Weighted)
2
AMRAP
-
3A
Abs Crunch (Weighted)
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
10 reps
-
3C
Hanging Knee Raise
3
10 reps
-
3D
Good Morning
3
10 reps
-
3E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
2
10 reps
-
1B
Pull-Up (Bodyweight)
2
8 reps
-
1C
Lateral Jump
2
10 reps
-
1D
Hip Thrust (Barbell)
2
10 reps
-
1E
Lateral Med Ball Slam
2
10 reps
-
2A
Bench Press (Dumbbell)
3
20 reps
-
2B
Pull-Up (Bodyweight)
3
10 reps
-
2C
Lunge (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
20 reps
-
3D
Good Morning
3
20 reps
-
3E
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
2
10 reps
-
1B
Single Arm Row (Dumbbell)
2
10 reps
-
1C
Jump Squat
2
10 reps
-
1D
Hip Thrust (Barbell)
2
10 reps
-
1E
Lateral Med Ball Slam
2
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
2B
Bent Over Row (Barbell)
3
5 reps
-
2C
Squat (Barbell)
3
5 reps
-
2D
Hip Thrust (Barbell)
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Bird Dog
3
1 mins
-
3D
Back Extension
3
10 reps
-
3E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8 reps
-
1C
Box Jump
3
10 reps
-
1D
Clean (Barbell)
3
8 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
2
20 reps
-
2B
Single Arm Row (Dumbbell)
2
20 reps
-
2C
Zercher Squat (Barbell)
2
20 reps
-
2D
Trap Bar Deadlift
2
15 reps
-
2E
Farmer's Walk (Weighted)
2
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Dead Bug
3
1 mins
-
3D
Back Extension
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Dumbbell)
3
8 reps
-
1B
Single Arm Row (Dumbbell)
3
10 reps
-
1C
Jump Squat
3
10 reps
-
1D
Kettlebell Swing
3
10 reps
-
1E
Landmine Twist
3
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
2
5 reps
-
2B
Chest Supported Row (Dumbbell)
2
5 reps
-
2C
Squat (Barbell)
2
5 reps
-
2D
Hip Thrust (Barbell)
2
5 reps
-
2E
Suitcase Carry
2
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Reverse Plank
3
1 mins
-
3D
Back Extension
3
10 reps
-
3E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
2
10 reps
-
1B
Inverted Row
2
10 reps
-
1C
Broad Jump
2
8 reps
-
1D
Clean (Barbell)
2
10 reps
-
1E
Landmine Twist
2
10 reps
-
2A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
2B
Chest Supported Row (Dumbbell)
3
20 reps
-
2C
Zercher Squat (Barbell)
3
20 reps
-
2D
Stiff Leg Deadlift
3
20 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
Plank
3
1 mins
-
3B
Side Plank
3
1 mins
-
3C
Bird Dog
3
1 mins
-
3D
Back Extension
3
20 reps
-
3E
Neck Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
1C
Broad Jump
2
8 reps
-
1D
Single Leg Deadlift
2
10 reps
-
1E
Landmine Twist
2
10 reps
-
2A
Tricep Rope Push Down (Cable)
3
5 reps
-
2B
Hammer Curl (Dumbbell)
3
5 reps
-
2C
Leg Press
3
5 reps
-
2D
Hamstring Curl
3
5 reps
-
2E
Farmer's Walk (Weighted)
3
AMRAP
-
3A
V-Up
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 Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
10 reps
-
1B
Lat Pulldown
3
8 reps
-
1C
Lateral Box Jump
3
10 reps
-
1D
Single Leg Hip Thrust
3
10 reps
-
1E
Med Ball Slam
3
10 reps
-
2A
Narrow Push Up
2
20 reps
-
2B
Bicep Curl (Dumbbell)
2
15 reps
-
2C
Leg Press
2
15 reps
-
2D
Hamstring Curl
2
15 reps
-
2E
Suitcase Carry
2
AMRAP
-
3A
Decline Crunch
3
20 reps
-
3B
Russian Twist
3
20 reps
-
3C
Lying Leg Raise
3
20 reps
-
3D
Good Morning
3
20 reps
-
3E
Neck Flexion
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
10 reps
-
1C
Split Squat Jump
3
10 reps
-
1D
Single Leg Hip Thrust
3
8 reps
-
1E
Lateral Med Ball Slam
3
10 reps
-
2A
Lateral Raise (Dumbbell)
2
5 reps
-
2B
Hammer Curl (Dumbbell)
2
5 reps
-
2C
Leg Press
2
5 reps
-
2D
Hamstring Curl
2
5 reps
-
2E
Farmer's Walk (Weighted)
2
AMRAP
-
3A
V-Up
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 Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
2
10 reps
-
1B
Pull-Up (Bodyweight)
2
8 reps
-
1C
Lateral Box Jump
2
10 reps
-
1D
Kettlebell Swing
2
10 reps
-
1E
Med Ball Slam
2
10 reps
-
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Bicep Curl (Dumbbell)
3
20 reps
-
2C
Leg Press
3
15 reps
-
2D
Hamstring Curl
3
15 reps
-
2E
Suitcase Carry
3
AMRAP
-
3A
Decline Crunch
3
20 reps
-
3B
Russian Twist
3
20 reps
-
3C
Lying Leg Raise
3
20 reps
-
3D
Good Morning
3
20 reps
-
3E
Neck Flexion
3
20 reps
-
Week 1
1 / 4 Weeks
Day 2
1A
Push Press (Barbell)
2 Sets
10 Reps
-
1B
Single Arm Row (Dumbbell)
2 Sets
10 Reps
-
1C
Jump Squat
2 Sets
10 Reps
-
1D
Hip Thrust (Barbell)
2 Sets
10 Reps
-
1E
Lateral Med Ball Slam
2 Sets
10 Reps
-
2A
Standing Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
2B
Bent Over Row (Barbell)
3 Sets
5 Reps
-
2C
Squat (Barbell)
3 Sets
5 Reps
-
2D
Hip Thrust (Barbell)
3 Sets
5 Reps
-
2E
Farmer's Walk (Weighted)
3 Sets
AMRAP
-
3A
Plank
3 Sets
1 mins
-
3B
Side Plank
3 Sets
1 mins
-
3C
Bird Dog
3 Sets
1 mins
-
3D
Back Extension
3 Sets
10 Reps
-
3E
Neck Extension
3 Sets
10 Reps
-
Day 3
1A
Explosive Push Ups
2 Sets
10 Reps
-
1B
Chin-Up (Bodyweight)
2 Sets
8 Reps
-
1C
Broad Jump
2 Sets
8 Reps
-
1D
Single Leg Deadlift
2 Sets
10 Reps
-
1E
Landmine Twist
2 Sets
10 Reps
-
2A
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
-
2B
Hammer Curl (Dumbbell)
3 Sets
5 Reps
-
2C
Leg Press
3 Sets
5 Reps
-
2D
Hamstring Curl
3 Sets
5 Reps
-
2E
Farmer's Walk (Weighted)
3 Sets
AMRAP
-
3A
V-Up
3 Sets
10 Reps
-
3B
Hanging Oblique Knee Raise
3 Sets
10 Reps
-
3C
Lying Leg Raise
3 Sets
10 Reps
-
3D
Good Morning
3 Sets
10 Reps
-
3E
Neck Flexion
3 Sets
10 Reps
-
Day 1
1A
Burpee
2 Sets
10 Reps
-
1B
Pull-Up (Bodyweight)
2 Sets
8 Reps
-
1C
Jump Switch Lunge
2 Sets
10 Reps
-
1D
Clean (Barbell)
2 Sets
10 Reps
-
1E
Landmine Twist
2 Sets
10 Reps
-
2A
Bench Press (Dumbbell)
3 Sets
5 Reps
-
2B
Lat Pulldown
3 Sets
5 Reps
-
2C
Lunge (Dumbbell)
3 Sets
5 Reps
-
2D
Deadlift (Barbell)
3 Sets
5 Reps
-
2E
Farmer's Walk (Weighted)
3 Sets
AMRAP
-
3A
Abs Crunch (Weighted)
3 Sets
10 Reps
-
3B
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
3C
Hanging Knee Raise
3 Sets
10 Reps
-
3D
Good Morning
3 Sets
10 Reps
-
3E
Neck Curl
3 Sets
10 Reps
-