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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!
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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
-