Spartan full body
Strength/cardio training program for athletes that want to get shredded and toned For : beginners and athletes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 30 reps |
| 2 | Pull-Up (Bodyweight) | 1 | 12 reps |
| 3 | Jog | 1 | 0 min |
| 4 | Hanging Leg Raise | 1 | 30 reps |
| 5 | 100m Sprint | 1 | 0 min |
| 6 | Jog | 1 | 0 min |
| 7 | Push Up | 1 | 30 reps |
| 8 | Pull-Up (Bodyweight) | 1 | 12 reps |
| 9 | 200m Sprint | 1 | 0 min |
| 10 | Hanging Leg Raise | 1 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Swim | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Box Jump | 1 | 50 reps |
| 2 | Dip (Bodyweight) | 3 | 15 reps |
| 3 | Seated Row (Cable) | 3 | 10 reps |
| 4 | Walking Lunge | 3 | 10 reps |
| 5 | Hammer Curl | 3 | 10 reps |
| 6 | Overhead Press (Dumbbell) | 3 | 10 reps |
| 7 | Med Ball Slam | 3 | 10 reps |
| 8 | Russian Twist (Dumbbell) | 1 | 50 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min |
| 2 | Bench Press (Paused) | 3 | 10 reps |
| 3 | Deadlift (Barbell) | 3 | 10 reps |
| 4 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 5 | Bicep Curl (Barbell) | 3 | 10 reps |
| 6 | Tricep Extension (Barbell) | 3 | 8 reps |
| 7 | 1km Row | 1 | 5 min |
| 8 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pogo Jump | 1 | 100 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 3 | Bulgarian Split Squat (Barbell) | 3 | 10 reps |
| 4 | Bent Over Row (Barbell) | 3 | 10 reps |
| 5 | Tricep Kickback | 3 | 10 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 10 reps |
| 7 | Kettlebell Swing | 3 | 10 reps |
| 8 | Pallof Press | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 30 reps |
| 2 | Pull-Up (Bodyweight) | 1 | 12 reps |
| 3 | Jog | 1 | 0 min |
| 4 | Hanging Leg Raise | 1 | 30 reps |
| 5 | 100m Sprint | 1 | 0 min |
| 6 | Jog | 1 | 0 min |
| 7 | Push Up | 1 | 30 reps |
| 8 | Pull-Up (Bodyweight) | 1 | 12 reps |
| 9 | 200m Sprint | 1 | 0 min |
| 10 | Hanging Leg Raise | 1 | 30 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Spartan full body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 10 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.
Spartan full body 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Spartan full body 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
