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Spartan Plan at Home

by Travis B.

Program Description

Its meant to help gain, lose, or maintain weight. Its simple, but challenging. Once you can do 12 reps of 3 sets then you need to add weight. 3 days a week. Take a break in between each day then weekends off. Can add cardio 2 times a week if you want, recommended if trying to lose weight as well. But diet is key for anything. The thumbnail is a photo from google.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2025 03:52
  • Last Edited
    Jun 18, 2025 10:04

Summary

Transform your body with the Spartan Plan at Home, a comprehensive 12-week program designed for those ready to conquer their fitness goals without the need for a gym. Committing just three days a week, you'll engage in a variety of bodyweight and dumbbell exercises, including dips, pull-ups, and lunges, all tailored to build strength and endurance. Each session is crafted to challenge your limits and promote muscle growth, ensuring you stay motivated and on track. Get ready to unleash your inner warrior and achieve results from the comfort of your home!
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Dips Between Chairs
3 Sets
12 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
12 Reps
@9.5
3
Walking Lunge
3 Sets
1 Set
12 Reps
@9.5
-
4
Push Up
3 Sets
15 Reps
@9.5
5
Squat (Bodyweight)
3 Sets
12 Reps
@9.5
6
Pike Push Up
3 Sets
10 Reps
@9.5
7
Plank
2 Sets
2 mins
@10
8
Hammer Curl
3 Sets
12 Reps
@9.5
Day 2
1
Dips Between Chairs
3 Sets
12 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
12 Reps
@9.5
3
Walking Lunge
3 Sets
1 Set
12 Reps
@9.5
-
4
Push Up
3 Sets
15 Reps
@9.5
5
Squat (Bodyweight)
3 Sets
12 Reps
@9.5
6
Pike Push Up
3 Sets
10 Reps
@9.5
7
Plank
2 Sets
2 mins
@10
8
Hammer Curl
3 Sets
12 Reps
@9.5
Day 3
1
Dips Between Chairs
3 Sets
12 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
12 Reps
@9.5
3
Walking Lunge
3 Sets
1 Set
12 Reps
@9.5
-
4
Push Up
3 Sets
15 Reps
@9.5
5
Squat (Bodyweight)
3 Sets
12 Reps
@9.5
6
Pike Push Up
3 Sets
10 Reps
@9.5
7
Plank
2 Sets
2 mins
@10
8
Hammer Curl
3 Sets
12 Reps
@9.5