Sparta’s Aphrodite

Unleash your inner warrior with "Sparta’s Aphrodite," a dynamic 3-week program designed to sculpt and strengthen your physique. Committing just three days a week, you'll tackle a variety of compound and isolation movements, including Zercher Squats, Overhead Presses, and Romanian Deadlifts, all aimed at building power and endurance. Each session is carefully structured to maximize muscle engagement and recovery, ensuring you make significant progress in just 21 days. Equip yourself with a full gym and prepare to redefine your limits!

This program will build your confidence like no other with a barbel. If followed while eating right, you’ll work muscle, strength, health, and self-respect into existence.

This program is meant to be repeated for months on end with deloading and overloading built right in. It’s simple, grueling, and effective. 

Start with a light max and work your way up. At the end of the three weeks, add 15-25lbs to your lower body lift maxes and 5-15lbs to upper body lift maxes. More weight to your maxes are earned with consistency, resting, and eating.

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Week 1

Week 2

Week 3

Zercher Squat (Barbell)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Hip Adductor (Machine)

Squat (Low Bar)

Romanian Deadlift (Barbell)

Bench Press (Paused)

Hip Abductor (Machine)

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