Program Description
**THIS IS SPARTA KING EDITION BODYBUILDING** is a comprehensive 4-week program designed for serious lifters ready to elevate their training. With 24 intense sessions, this program focuses on supersets that maximize muscle engagement and efficiency, targeting all major muscle groups. Expect to build strength and definition with exercises like the Bench Press, Squats, and Tricep Extensions, all while honing your core stability through challenging movements such as V-Ups and Planks. Get ready to transform your physique and push your limits!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedDec 03, 2025 05:01
- Last EditedDec 03, 2025 05:53
Muscle Engagement
Front
Back
MuscleSet
Abs
17.4%
Triceps
11.9%
Front Delts
8.9%
Chest
7.6%
Glutes
7.6%
Hamstrings
7.6%
Biceps
6.8%
Upper Back
6.4%
Lats
5.9%
Quadriceps
5.9%
Middle Delts
3.8%
Forearms
3.4%
Rear Delts
2.5%
Lower Back
2.5%
Adductors
1.3%
Abductors
0.4%
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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
Bench Press (Barbell)
3
5 reps
-
1B
Lateral Raise (Cable)
3
8 reps
-
1C
Tricep Rope Push Down (Cable)
3
8 reps
-
1D
V-Up
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Reverse Pec Deck
3
12 reps
-
2C
Overhead Tricep Extension (Cable)
3
12 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Chest Press (Machine)
3
8 reps
-
3B
Shoulder Press (Machine)
3
8 reps
-
3C
Dip (Bodyweight)
3
10 reps
-
3D
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5 reps
-
1B
Shoulder Press (Machine)
3
8 reps
-
1C
Tricep Extension (Machine)
3
8 reps
-
1D
Plank
3
1 mins
-
2A
Chest Fly (Machine)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
2C
Dip (Bodyweight)
3
12 reps
-
2D
Side Plank
3
1 mins
-
3A
Decline Push Up
3
12 reps
-
3B
Reverse Pec Deck
3
8 reps
-
3C
Tricep Rope Push Down (Cable)
3
12 reps
-
3D
Reverse Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Lateral Raise (Cable)
3
8 reps
-
1C
Tricep Rope Push Down (Cable)
3
8 reps
-
1D
V-Up
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Reverse Pec Deck
3
12 reps
-
2C
Overhead Tricep Extension (Cable)
3
12 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Chest Press (Machine)
3
8 reps
-
3B
Shoulder Press (Machine)
3
8 reps
-
3C
Dip (Bodyweight)
3
10 reps
-
3D
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5 reps
-
1B
Shoulder Press (Machine)
3
8 reps
-
1C
Tricep Extension (Machine)
3
8 reps
-
1D
Plank
3
1 mins
-
2A
Chest Fly (Machine)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
2C
Dip (Bodyweight)
3
12 reps
-
2D
Side Plank
3
1 mins
-
3A
Decline Push Up
3
12 reps
-
3B
Reverse Pec Deck
3
8 reps
-
3C
Tricep Rope Push Down (Cable)
3
12 reps
-
3D
Reverse Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8 reps
-
1C
Plank
3
1 mins
-
2A
Seated Row (Cable)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
10 reps
-
2C
Side Plank
3
1 mins
-
3A
Dumbbell Bench Pullover
3
10 reps
-
3B
Bicep Curl (Cable)
3
8 reps
-
3C
Reverse Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8 reps
-
1B
Hammer Curl (Cable)
3
8 reps
-
1C
Abs Crunch (Weighted)
3
10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8 reps
-
2B
Bicep Curl (EZ Bar)
3
12 reps
-
2C
Hanging Oblique Knee Raise
3
10 reps
-
3A
Chin-Up (Bodyweight)
3
10 reps
-
3B
Seated Dumbbell Curl
3
8 reps
-
3C
Lying Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8 reps
-
1C
Plank
3
1 mins
-
2A
Seated Row (Cable)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
10 reps
-
2C
Side Plank
3
1 mins
-
3A
Dumbbell Bench Pullover
3
10 reps
-
3B
Bicep Curl (Cable)
3
8 reps
-
3C
Reverse Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8 reps
-
1B
Hammer Curl (Cable)
3
8 reps
-
1C
Abs Crunch (Weighted)
3
10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8 reps
-
2B
Bicep Curl (EZ Bar)
3
12 reps
-
2C
Hanging Oblique Knee Raise
3
10 reps
-
3A
Chin-Up (Bodyweight)
3
10 reps
-
3B
Seated Dumbbell Curl
3
8 reps
-
3C
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Trap Bar Deadlift
3
5 reps
-
1C
Abs Crunch (Weighted)
3
10 reps
-
2A
Single Leg Press
3
8 reps
-
2B
Hip Thrust (Machine)
3
8 reps
-
2C
Russian Twist (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
3
8 reps
-
3B
Hamstring Curl
3
8 reps
-
3C
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8 reps
-
1B
Hamstring Curl
3
8 reps
-
1C
Plank
3
1 mins
-
2A
Lunge (Barbell)
3
8 reps
-
2B
Hip Thrust (Machine)
3
8 reps
-
2C
Side Plank
3
1 mins
-
3A
Leg Press
3
8 reps
-
3B
Stiff Leg Deadlift
3
8 reps
-
3C
Reverse Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Trap Bar Deadlift
3
5 reps
-
1C
Abs Crunch (Weighted)
3
10 reps
-
2A
Single Leg Press
3
8 reps
-
2B
Hip Thrust (Machine)
3
8 reps
-
2C
Russian Twist (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
3
8 reps
-
3B
Hamstring Curl
3
8 reps
-
3C
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8 reps
-
1B
Hamstring Curl
3
8 reps
-
1C
Plank
3
1 mins
-
2A
Lunge (Barbell)
3
8 reps
-
2B
Hip Thrust (Machine)
3
8 reps
-
2C
Side Plank
3
1 mins
-
3A
Leg Press
3
8 reps
-
3B
Stiff Leg Deadlift
3
8 reps
-
3C
Reverse Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5 reps
-
1B
Shoulder Press (Machine)
3
8 reps
-
1C
Tricep Extension (Machine)
3
8 reps
-
1D
Plank
3
1 mins
-
2A
Chest Fly (Machine)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
2C
Dip (Bodyweight)
3
12 reps
-
2D
Side Plank
3
1 mins
-
3A
Decline Push Up
3
12 reps
-
3B
Reverse Pec Deck
3
8 reps
-
3C
Tricep Rope Push Down (Cable)
3
12 reps
-
3D
Reverse Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Lateral Raise (Cable)
3
8 reps
-
1C
Tricep Rope Push Down (Cable)
3
8 reps
-
1D
V-Up
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Reverse Pec Deck
3
12 reps
-
2C
Overhead Tricep Extension (Cable)
3
12 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Chest Press (Machine)
3
8 reps
-
3B
Shoulder Press (Machine)
3
8 reps
-
3C
Dip (Bodyweight)
3
10 reps
-
3D
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
5 reps
-
1B
Shoulder Press (Machine)
3
8 reps
-
1C
Tricep Extension (Machine)
3
8 reps
-
1D
Plank
3
1 mins
-
2A
Chest Fly (Machine)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
2C
Dip (Bodyweight)
3
12 reps
-
2D
Side Plank
3
1 mins
-
3A
Decline Push Up
3
12 reps
-
3B
Reverse Pec Deck
3
8 reps
-
3C
Tricep Rope Push Down (Cable)
3
12 reps
-
3D
Reverse Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Lateral Raise (Cable)
3
8 reps
-
1C
Tricep Rope Push Down (Cable)
3
8 reps
-
1D
V-Up
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Reverse Pec Deck
3
12 reps
-
2C
Overhead Tricep Extension (Cable)
3
12 reps
-
2D
Russian Twist (Dumbbell)
3
10 reps
-
3A
Chest Press (Machine)
3
8 reps
-
3B
Shoulder Press (Machine)
3
8 reps
-
3C
Dip (Bodyweight)
3
10 reps
-
3D
Hanging Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8 reps
-
1B
Hammer Curl (Cable)
3
8 reps
-
1C
Abs Crunch (Weighted)
3
10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8 reps
-
2B
Bicep Curl (EZ Bar)
3
12 reps
-
2C
Hanging Oblique Knee Raise
3
10 reps
-
3A
Chin-Up (Bodyweight)
3
10 reps
-
3B
Seated Dumbbell Curl
3
8 reps
-
3C
Lying Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8 reps
-
1C
Plank
3
1 mins
-
2A
Seated Row (Cable)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
10 reps
-
2C
Side Plank
3
1 mins
-
3A
Dumbbell Bench Pullover
3
10 reps
-
3B
Bicep Curl (Cable)
3
8 reps
-
3C
Reverse Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
8 reps
-
1B
Hammer Curl (Cable)
3
8 reps
-
1C
Abs Crunch (Weighted)
3
10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8 reps
-
2B
Bicep Curl (EZ Bar)
3
12 reps
-
2C
Hanging Oblique Knee Raise
3
10 reps
-
3A
Chin-Up (Bodyweight)
3
10 reps
-
3B
Seated Dumbbell Curl
3
8 reps
-
3C
Lying Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
5 reps
-
1B
Hammer Curl (Dumbbell)
3
8 reps
-
1C
Plank
3
1 mins
-
2A
Seated Row (Cable)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
10 reps
-
2C
Side Plank
3
1 mins
-
3A
Dumbbell Bench Pullover
3
10 reps
-
3B
Bicep Curl (Cable)
3
8 reps
-
3C
Reverse Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8 reps
-
1B
Hamstring Curl
3
8 reps
-
1C
Plank
3
1 mins
-
2A
Lunge (Barbell)
3
8 reps
-
2B
Hip Thrust (Machine)
3
8 reps
-
2C
Side Plank
3
1 mins
-
3A
Leg Press
3
8 reps
-
3B
Stiff Leg Deadlift
3
8 reps
-
3C
Reverse Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Trap Bar Deadlift
3
5 reps
-
1C
Abs Crunch (Weighted)
3
10 reps
-
2A
Single Leg Press
3
8 reps
-
2B
Hip Thrust (Machine)
3
8 reps
-
2C
Russian Twist (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
3
8 reps
-
3B
Hamstring Curl
3
8 reps
-
3C
Hanging Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8 reps
-
1B
Hamstring Curl
3
8 reps
-
1C
Plank
3
1 mins
-
2A
Lunge (Barbell)
3
8 reps
-
2B
Hip Thrust (Machine)
3
8 reps
-
2C
Side Plank
3
1 mins
-
3A
Leg Press
3
8 reps
-
3B
Stiff Leg Deadlift
3
8 reps
-
3C
Reverse Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Trap Bar Deadlift
3
5 reps
-
1C
Abs Crunch (Weighted)
3
10 reps
-
2A
Single Leg Press
3
8 reps
-
2B
Hip Thrust (Machine)
3
8 reps
-
2C
Russian Twist (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
3
8 reps
-
3B
Hamstring Curl
3
8 reps
-
3C
Hanging Knee Raise
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
5 Reps
-
1B
Lateral Raise (Cable)3 Sets
8 Reps
-
1C
Tricep Rope Push Down (Cable)3 Sets
8 Reps
-
1D
V-Up3 Sets
10 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2B
Reverse Pec Deck3 Sets
12 Reps
-
2C
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
2D
Russian Twist (Dumbbell)3 Sets
10 Reps
-
3A
Chest Press (Machine)3 Sets
8 Reps
-
3B
Shoulder Press (Machine)3 Sets
8 Reps
-
3C
Dip (Bodyweight)3 Sets
10 Reps
-
3D
Hanging Leg Raise3 Sets
10 Reps
-
Day 2
1A
Lat Pulldown3 Sets
5 Reps
-
1B
Hammer Curl (Dumbbell)3 Sets
8 Reps
-
1C
Plank3 Sets
1 mins
-
2A
Seated Row (Cable)3 Sets
8 Reps
-
2B
Chin-Up (Bodyweight)3 Sets
10 Reps
-
2C
Side Plank3 Sets
1 mins
-
3A
Dumbbell Bench Pullover3 Sets
10 Reps
-
3B
Bicep Curl (Cable)3 Sets
8 Reps
-
3C
Reverse Plank3 Sets
1 mins
-
Day 3
1A
Squat (Barbell)3 Sets
5 Reps
-
1B
Trap Bar Deadlift3 Sets
5 Reps
-
1C
Abs Crunch (Weighted)3 Sets
10 Reps
-
2A
Single Leg Press3 Sets
8 Reps
-
2B
Hip Thrust (Machine)3 Sets
8 Reps
-
2C
Russian Twist (Dumbbell)3 Sets
10 Reps
-
3A
Lunge (Dumbbell)3 Sets
8 Reps
-
3B
Hamstring Curl3 Sets
8 Reps
-
3C
Hanging Knee Raise3 Sets
10 Reps
-
Day 4
1A
Incline Bench Press (Dumbbell)3 Sets
5 Reps
-
1B
Shoulder Press (Machine)3 Sets
8 Reps
-
1C
Tricep Extension (Machine)3 Sets
8 Reps
-
1D
Plank3 Sets
1 mins
-
2A
Chest Fly (Machine)3 Sets
8 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
8 Reps
-
2C
Dip (Bodyweight)3 Sets
12 Reps
-
2D
Side Plank3 Sets
1 mins
-
3A
Decline Push Up3 Sets
12 Reps
-
3B
Reverse Pec Deck3 Sets
8 Reps
-
3C
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
3D
Reverse Plank3 Sets
1 mins
-
Day 5
1A
Underhand Lat Pulldown3 Sets
8 Reps
-
1B
Hammer Curl (Cable)3 Sets
8 Reps
-
1C
Abs Crunch (Weighted)3 Sets
10 Reps
-
2A
Chest Supported Row (Dumbbell)3 Sets
8 Reps
-
2B
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
2C
Hanging Oblique Knee Raise3 Sets
10 Reps
-
3A
Chin-Up (Bodyweight)3 Sets
10 Reps
-
3B
Seated Dumbbell Curl3 Sets
8 Reps
-
3C
Lying Leg Raise3 Sets
10 Reps
-
Day 6
1A
Leg Extension3 Sets
8 Reps
-
1B
Hamstring Curl3 Sets
8 Reps
-
1C
Plank3 Sets
1 mins
-
2A
Lunge (Barbell)3 Sets
8 Reps
-
2B
Hip Thrust (Machine)3 Sets
8 Reps
-
2C
Side Plank3 Sets
1 mins
-
3A
Leg Press3 Sets
8 Reps
-
3B
Stiff Leg Deadlift3 Sets
8 Reps
-
3C
Reverse Plank3 Sets
1 mins
-