THIS IS SPARTA. THE DEFINITIVE EDITION
Unleash your inner warrior and transform your strength in just 4 weeks — it's time to conquer your limits and claim your victory!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 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 |
| Superset | |||
| 2A | Bench Press (Dumbbell) | 3 | 5 reps |
| 2B | Lat Pulldown | 3 | 5 reps |
| 2C | Lunge (Dumbbell) | 3 | 5 reps |
| 2D | Trap Bar Deadlift | 3 | 5 reps |
| 2E | Farmer's Walk (Weighted) | 3 | AMRAP |
| Superset | |||
| 3A | Abs Crunch (Weighted) | 3 | 10 reps |
| 3B | Hanging Oblique Knee Raise | 3 | 10 reps |
| 3C | Lying Leg Raise | 3 | 10 reps |
| 3D | Back Extension (Weighted) | 3 | 10 reps |
| 3E | Neck Curl | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Snatch (Kettlebell) | 3 | 10 reps |
| 1B | Inverted Row | 3 | 10 reps |
| 1C | Broad Jump | 3 | 8 reps |
| 1D | Kettlebell Swing | 3 | 10 reps |
| 1E | Lateral Med Ball Slam | 3 | 10 reps |
| Superset | |||
| 2A | Standing Shoulder Press (Dumbbell) | 3 | 5 reps |
| 2B | Bent Over Row (Dumbbell) | 3 | 5 reps |
| 2C | Squat (Barbell) | 3 | 5 reps |
| 2D | Hip Thrust (Barbell) | 3 | 5 reps |
| 2E | Suitcase Carry | 3 | AMRAP |
| Superset | |||
| 3A | Plank | 3 | 1 min |
| 3B | Side Plank | 3 | 1 min |
| 3C | Reverse Plank | 3 | 1 min |
| 3D | Bird Dog | 3 | 10 reps |
| 3E | Neck Extension | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 3 | 8 reps |
| 1B | Lateral Raise (Cable) | 3 | 10 reps |
| 1C | Tricep Rope Push Down (Cable) | 3 | 8 reps |
| Superset | |||
| 2A | Lat Pulldown | 3 | 8 reps |
| 2B | Bicep Curl (Cable) | 3 | 10 reps |
| 2C | Seated Row (Cable) | 3 | 8 reps |
| Superset | |||
| 3A | Leg Press | 3 | 8 reps |
| 3B | Hamstring Curl | 3 | 10 reps |
| 3C | Split Squat (Smith Machine) | 3 | 8 reps |
Weeks 2–4 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. THE DEFINITIVE EDITION is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 70 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. THE DEFINITIVE EDITION is structured around 3 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 4 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. THE DEFINITIVE EDITION 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.
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