THIS IS SPARTA KING EDITION BODYBUILDING
Unleash your inner warrior and transform your physique in just 4 weeks—strength, power, and confidence await with every rep!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 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 |
| Superset | |||
| 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 |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lat Pulldown | 3 | 5 reps |
| 1B | Hammer Curl (Dumbbell) | 3 | 8 reps |
| 1C | Plank | 3 | 1 min |
| Superset | |||
| 2A | Seated Row (Cable) | 3 | 8 reps |
| 2B | Chin-Up (Bodyweight) | 3 | 10 reps |
| 2C | Side Plank | 3 | 1 min |
| Superset | |||
| 3A | Dumbbell Bench Pullover | 3 | 10 reps |
| 3B | Bicep Curl (Cable) | 3 | 8 reps |
| 3C | Reverse Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 5 reps |
| 1B | Trap Bar Deadlift | 3 | 5 reps |
| 1C | Abs Crunch (Weighted) | 3 | 10 reps |
| Superset | |||
| 2A | Single Leg Press | 3 | 8 reps |
| 2B | Hip Thrust (Machine) | 3 | 8 reps |
| 2C | Russian Twist (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 3A | Lunge (Dumbbell) | 3 | 8 reps |
| 3B | Hamstring Curl | 3 | 8 reps |
| 3C | Hanging Knee Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 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 min |
| Superset | |||
| 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 min |
| Superset | |||
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Underhand Lat Pulldown | 3 | 8 reps |
| 1B | Hammer Curl (Cable) | 3 | 8 reps |
| 1C | Abs Crunch (Weighted) | 3 | 10 reps |
| Superset | |||
| 2A | Chest Supported Row (Dumbbell) | 3 | 8 reps |
| 2B | Bicep Curl (EZ Bar) | 3 | 12 reps |
| 2C | Hanging Oblique Knee Raise | 3 | 10 reps |
| Superset | |||
| 3A | Chin-Up (Bodyweight) | 3 | 10 reps |
| 3B | Seated Dumbbell Curl | 3 | 8 reps |
| 3C | Lying Leg Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Leg Extension | 3 | 8 reps |
| 1B | Hamstring Curl | 3 | 8 reps |
| 1C | Plank | 3 | 1 min |
| Superset | |||
| 2A | Lunge (Barbell) | 3 | 8 reps |
| 2B | Hip Thrust (Machine) | 3 | 8 reps |
| 2C | Side Plank | 3 | 1 min |
| Superset | |||
| 3A | Leg Press | 3 | 8 reps |
| 3B | Stiff Leg Deadlift | 3 | 8 reps |
| 3C | Reverse Plank | 3 | 1 min |
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 KING EDITION BODYBUILDING 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 60 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 KING EDITION BODYBUILDING is structured around 6 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 KING EDITION BODYBUILDING 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.
Get started
