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Spartan full body

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Program Description

The purpose of this program is to shred fat and keep an athletic fit and strength guaranteed

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 14, 2024 12:02
  • Last Edited
    Aug 14, 2024 12:43
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
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 mins
8
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
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 mins
8
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
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 mins
8
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
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 mins
8
Hanging Leg Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
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 mins
8
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
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
Day 3
#
Exercise
Sets
Reps
Intensity
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
Day 3
#
Exercise
Sets
Reps
Intensity
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
Day 3
#
Exercise
Sets
Reps
Intensity
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
Day 3
#
Exercise
Sets
Reps
Intensity
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
2
Pull-Up (Bodyweight)
1
12 reps
3
Jog
1
4
Hanging Leg Raise
1
30 reps
5
100m Sprint
1
6
Jog
1
7
Push Up
1
30 reps
8
Pull-Up (Bodyweight)
1
12 reps
9
200m Sprint
1
10
Hanging Leg Raise
1
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
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
Day 5
#
Exercise
Sets
Reps
Intensity
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
Day 5
#
Exercise
Sets
Reps
Intensity
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
Day 5
#
Exercise
Sets
Reps
Intensity
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
Day 5
#
Exercise
Sets
Reps
Intensity
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
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
Week 1
1 / 5 Weeks
Day 2
1
Push Up
1 Set
30 Reps
2
Pull-Up (Bodyweight)
1 Set
12 Reps
3
Jog
1 Set
4
Hanging Leg Raise
1 Set
30 Reps
5
100m Sprint
1 Set
6
Jog
1 Set
7
Push Up
1 Set
30 Reps
8
Pull-Up (Bodyweight)
1 Set
12 Reps
9
200m Sprint
1 Set
10
Hanging Leg Raise
1 Set
30 Reps
Day 6
1
Swim
1 Set
Day 5
1
Box Jump
1 Set
50 Reps
2
Dip (Bodyweight)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Walking Lunge
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Overhead Press (Dumbbell)
3 Sets
10 Reps
7
Med Ball Slam
3 Sets
10 Reps
8
Russian Twist (Dumbbell)
1 Set
50 Reps
Day 1
1
Jump Rope
1 Set
5 mins
2
Bench Press (Paused)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Tricep Extension (Barbell)
3 Sets
8 Reps
7
1km Row
1 Set
5 mins
8
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Pogo Jump
1 Set
100 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Tricep Kickback
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
7
Kettlebell Swing
3 Sets
10 Reps
8
Pallof Press
3 Sets
10 Reps
Day 4
1
Push Up
1 Set
30 Reps
2
Pull-Up (Bodyweight)
1 Set
12 Reps
3
Jog
1 Set
4
Hanging Leg Raise
1 Set
30 Reps
5
100m Sprint
1 Set
6
Jog
1 Set
7
Push Up
1 Set
30 Reps
8
Pull-Up (Bodyweight)
1 Set
12 Reps
9
200m Sprint
1 Set
10
Hanging Leg Raise
1 Set
30 Reps