Spartan Metabolic Circuit

To gain muscle while becoming a more explosive athlete, perfect for athletes in the combat/power/tactical population, and recreational lifters. You build muscle and conditioning through density by lowering rest every 2 weeks from 1 minute between sets, 45 seconds, 30 seconds. Do 3 sets of 10, then move as quickly as possible to the next exercise.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pogo Hop

Broad Jump

Clean Pull

Jump Squat

Behind-the-Neck Push Press

Russian Twist (Dumbbell)

Back Squat

Bench Press (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Upright Row (Dumbbell)

Overhead Press (Barbell)

Dumbbell Row

Reverse Lunge (Dumbbell)

Alternating Dumbbell Curl

Single Leg Plate Hop

Vertical Jump

High Pull

Single Arm Push Press (Dumbbell)

Kettlebell Swing

Sit Up

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