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Spartan full body

by EremYaeger
1 athletes joined

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
    Jun 18, 2025 11:58

Summary

Unleash your inner warrior with the Spartan Full Body program, a comprehensive 5-week training regimen designed to sculpt your physique and boost your endurance. With six days of intense workouts each week, you'll engage in a mix of bodyweight exercises, cardio, and strength training, including push-ups, pull-ups, and box jumps. Tailored for all fitness levels, this program emphasizes functional movements to enhance your overall athleticism. Get ready to challenge yourself and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Abs
10.4%
Biceps
10.1%
Quadriceps
9.9%
Upper Back
9.5%
Other
8.5%
Chest
8.4%
Lats
8.4%
Front Delts
7.7%
Glutes
6.7%
Hamstrings
3%
Middle Delts
2.1%
Forearms
1.3%
Adductors
0.9%
Lower Back
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-