program fb

Unleash your inner warrior with the Spartan workout program, a comprehensive 9-week journey designed to sculpt and strengthen your physique. With 9 training days each week, this program combines a variety of exercises targeting all major muscle groups, utilizing machines and free weights for optimal results. Perfect for novice lifters, you'll build confidence and technique while enhancing muscle definition and overall strength. Get ready to push your limits and achieve the sculpted body you've always wanted!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Dip (Assisted)

Pec Deck (Machine)

Reverse Pec Deck

Barbell Row

Lat Pulldown

Chest Supported Row (Machine)

Lateral Raise (Machine)

Pullover (Dumbbell)

Hamstring Curl

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Leg Extension

Lying Leg Raise

Hollow Hold

Standing Calf Raise

Seated Calf Raise

Bicep Curl (Dumbbell)

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