THIS IS SPARTA. THE DEFINITIVE EDITION

Program Description

**THIS IS SPARTA. THE DEFINITIVE EDITION** is a dynamic 4-week workout program designed to push your limits and build strength through a high-intensity regimen. With 3 sessions per week, you'll engage in a variety of supersets targeting all major muscle groups, including explosive movements like Jump Squats and powerful lifts such as the Kettlebell Swing. Each workout incorporates strategic rest periods to enhance power and endurance, ensuring you maximize your gains while keeping your body challenged. Get ready to transform your fitness and unleash your inner warrior!

Program Overview

Level
Advanced, Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Dec 21, 2025 12:20
Last Edited
Dec 21, 2025 01:51

Muscle Engagement

Front

Back

MuscleSet

Abs

14.5%

Quadriceps

11.9%

Upper Back

11%

Glutes

10.2%

Hamstrings

8.7%

Front Delts

7.4%

Lats

7.1%

Triceps

5.9%

Biceps

4.1%

Lower Back

3.7%

Chest

Forearms

2.7%

Neck

2.4%

Middle Delts

2.4%

Adductors

1.2%

Other

0.9%

Rear Delts

0.9%

Calves

0.6%

Stretching

0.6%

Olympic

0.6%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Lying Chest Pass Med Ball Throw

10 reps

Pull-Up (Bodyweight)

8 reps

Lateral Jump

10 reps

Med Ball Slam

10 reps

Landmine Twist

10 reps

Bench Press (Dumbbell)

5 reps

Lat Pulldown

5 reps

Lunge (Dumbbell)

5 reps

Trap Bar Deadlift

5 reps

Farmer's Walk (Weighted)

AMRAP

Abs Crunch (Weighted)

10 reps

Hanging Oblique Knee Raise

10 reps

Lying Leg Raise

10 reps

Back Extension (Weighted)

10 reps

Neck Curl

10 reps

Day 1

Explosive Push Ups

10 reps

Chin-Up (Bodyweight)

8 reps

Jump Switch Lunge

10 reps

Kettlebell Swing

10 reps

Lateral Med Ball Slam

10 reps

Narrow Push Up

20 reps

Chin-Up (Bodyweight)

10 reps

Bulgarian Split Squat (Bodyweight)

20 reps

Single Leg Hip Thrust

20 reps

Suitcase Carry

AMRAP

Abs Crunch (Bodyweight)

20 reps

Russian Twist

20 reps

Hanging Knee Raise

15 reps

Good Morning (Bodyweight)

20 reps

Neck Curl

20 reps

Day 1

Burpee

10 reps

Pull-Up (Bodyweight)

8 reps

Lateral Jump

10 reps

Med Ball Slam

10 reps

Landmine Twist

10 reps

Incline Bench Press (Barbell)

5 reps

Underhand Lat Pulldown

5 reps

Bulgarian Split Squat (Dumbbell)

5 reps

Trap Bar Deadlift

5 reps

Farmer's Walk (Weighted)

AMRAP

Abs Crunch (Weighted)

10 reps

Hanging Oblique Knee Raise

10 reps

Lying Leg Raise

10 reps

Back Extension (Weighted)

10 reps

Neck Curl

10 reps

Day 1

Lying Chest Pass Med Ball Throw

10 reps

Chin-Up (Bodyweight)

8 reps

Jump Switch Lunge

10 reps

Kettlebell Swing

10 reps

Lateral Med Ball Slam

10 reps

Push Up

20 reps

Chin-Up (Bodyweight)

10 reps

Lunge (Barbell)

20 reps

Single Leg Hip Thrust

20 reps

Suitcase Carry

AMRAP

Abs Crunch (Bodyweight)

20 reps

Russian Twist

20 reps

Hanging Knee Raise

15 reps

Good Morning (Bodyweight)

20 reps

Neck Curl

20 reps

Day 2

Snatch (Kettlebell)

10 reps

Inverted Row

10 reps

Broad Jump

8 reps

Kettlebell Swing

10 reps

Lateral Med Ball Slam

10 reps

Standing Shoulder Press (Dumbbell)

5 reps

Bent Over Row (Dumbbell)

5 reps

Squat (Barbell)

5 reps

Hip Thrust (Barbell)

5 reps

Suitcase Carry

AMRAP

Plank

1 mins

Side Plank

1 mins

Reverse Plank

1 mins

Bird Dog

10 reps

Neck Extension

10 reps

Day 2

Landmine Push Press

10 reps

Inverted Row

10 reps

Jump Squat

10 reps

Med Ball Slam

10 reps

Landmine Twist

10 reps

Standing Shoulder Press (Dumbbell)

20 reps

Chest Supported Row (Dumbbell)

20 reps

Zercher Squat (Barbell)

20 reps

Single Leg Deadlift

20 reps

Farmer's Walk (Weighted)

AMRAP

Up Down Plank

20 reps

Dynamic Side Plank

20 reps

Reverse Plank

1 mins

Dead Bug

20 reps

Neck Extension

20 reps

Day 2

Snatch (Kettlebell)

10 reps

Inverted Row

10 reps

Box Jump

10 reps

Kettlebell Swing

10 reps

Lateral Med Ball Slam

10 reps

Standing Shoulder Press (Dumbbell)

5 reps

Single Arm Row (Dumbbell)

5 reps

Zercher Squat (Barbell)

5 reps

Hip Thrust (Barbell)

5 reps

Suitcase Carry

AMRAP

Plank

1 mins

Side Plank

1 mins

Reverse Plank

1 mins

Bird Dog

10 reps

Neck Extension

10 reps

Day 2

Landmine Push Press

10 reps

Inverted Row

10 reps

Jump Squat

10 reps

Med Ball Slam

10 reps

Landmine Twist

10 reps

Pike Push Up

15 reps

Bent Over Row (Dumbbell)

20 reps

Squat (Barbell)

20 reps

Single Leg Deadlift

20 reps

Farmer's Walk (Weighted)

AMRAP

Plank with Shoulder Taps

20 reps

Dynamic Side Plank

20 reps

Reverse Plank

1 mins

Dead Bug

20 reps

Neck Extension

20 reps

Day 3

Bench Press (Barbell)

8 reps

Lateral Raise (Cable)

10 reps

Tricep Rope Push Down (Cable)

8 reps

Lat Pulldown

8 reps

Bicep Curl (Cable)

10 reps

Seated Row (Cable)

8 reps

Leg Press

8 reps

Hamstring Curl

10 reps

Split Squat (Smith Machine)

8 reps

Day 3

Incline Bench Press (Barbell)

8 reps

Reverse Pec Deck

10 reps

Tricep Extension (Cable)

8 reps

Underhand Lat Pulldown

8 reps

Bicep Curl (Cable)

10 reps

Seated Row (Cable)

8 reps

Hack Squat

8 reps

Hip Thrust (Machine)

8 reps

Single Leg Press

10 reps

Day 3

Bench Press (Dumbbell)

8 reps

Lateral Raise (Cable)

10 reps

Tricep Rope Push Down (Cable)

10 reps

Lat Pulldown

8 reps

Bicep Curl (Cable)

10 reps

Seated Row (Cable)

10 reps

Leg Extension

8 reps

Hamstring Curl

10 reps

Split Squat (Smith Machine)

8 reps

Day 3

Incline Bench Press (Dumbbell)

8 reps

Reverse Pec Deck

10 reps

Tricep Extension (Cable)

8 reps

Underhand Lat Pulldown

8 reps

Bicep Curl (Cable)

8 reps

Seated Row (Cable)

10 reps

Leg Press

8 reps

Hamstring Curl

10 reps

Single Leg Press

10 reps

Day 1

Lying Chest Pass Med Ball Throw

3 Sets

10 Reps

Pull-Up (Bodyweight)

3 Sets

8 Reps

Lateral Jump

3 Sets

10 Reps

Med Ball Slam

3 Sets

10 Reps

Landmine Twist

3 Sets

10 Reps

Bench Press (Dumbbell)

3 Sets

5 Reps

Lat Pulldown

3 Sets

5 Reps

Lunge (Dumbbell)

3 Sets

5 Reps

Trap Bar Deadlift

3 Sets

5 Reps

Farmer's Walk (Weighted)

3 Sets

AMRAP

Abs Crunch (Weighted)

3 Sets

10 Reps

Hanging Oblique Knee Raise

3 Sets

10 Reps

Lying Leg Raise

3 Sets

10 Reps

Back Extension (Weighted)

3 Sets

10 Reps

Neck Curl

3 Sets

10 Reps

Day 2

Snatch (Kettlebell)

3 Sets

10 Reps

Inverted Row

3 Sets

10 Reps

Broad Jump

3 Sets

8 Reps

Kettlebell Swing

3 Sets

10 Reps

Lateral Med Ball Slam

3 Sets

10 Reps

Standing Shoulder Press (Dumbbell)

3 Sets

5 Reps

Bent Over Row (Dumbbell)

3 Sets

5 Reps

Squat (Barbell)

3 Sets

5 Reps

Hip Thrust (Barbell)

3 Sets

5 Reps

Suitcase Carry

3 Sets

AMRAP

Plank

3 Sets

1 mins

Side Plank

3 Sets

1 mins

Reverse Plank

3 Sets

1 mins

Bird Dog

3 Sets

10 Reps

Neck Extension

3 Sets

10 Reps

Day 3

Bench Press (Barbell)

3 Sets

8 Reps

Lateral Raise (Cable)

3 Sets

10 Reps

Tricep Rope Push Down (Cable)

3 Sets

8 Reps

Lat Pulldown

3 Sets

8 Reps

Bicep Curl (Cable)

3 Sets

10 Reps

Seated Row (Cable)

3 Sets

8 Reps

Leg Press

3 Sets

8 Reps

Hamstring Curl

3 Sets

10 Reps

Split Squat (Smith Machine)

3 Sets

8 Reps