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BoostcampPNG

Spartan Metabolic Circuit

by Christien Churchill

Program Description

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.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 21, 2025 06:21
  • Last Edited
    Dec 21, 2025 07:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Front Delts
12.6%
Glutes
9.5%
Upper Back
9.3%
Triceps
8.3%
Middle Delts
8.1%
Biceps
6%
Hamstrings
5.6%
Abs
5.6%
Lats
3.8%
Other
3.3%
Lower Back
3.2%
Full-Body
3%
Chest
3%
Adductors
2%
Olympic
1.7%
Calves
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
20 reps
-
2
Broad Jump
5
3 reps
-
3
Clean Pull
5
3 reps
RPE 7
4
Behind-the-Neck Push Press
3
8 reps
RPE 8
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
20 reps
-
2
Broad Jump
5
3 reps
-
3
Clean Pull
5
3 reps
RPE 7
4
Behind-the-Neck Push Press
3
8 reps
RPE 8
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
20 reps
-
2
Broad Jump
5
3 reps
-
3
Clean Pull
5
3 reps
RPE 7
4
Behind-the-Neck Push Press
3
8 reps
RPE 8
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
20 reps
-
2
Broad Jump
5
3 reps
-
3
Clean Pull
5
3 reps
RPE 7
4
Behind-the-Neck Push Press
3
8 reps
RPE 8
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
20 reps
-
2
Broad Jump
5
3 reps
-
3
Clean Pull
5
3 reps
RPE 7
4
Behind-the-Neck Push Press
3
8 reps
RPE 8
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
4
20 reps
-
2
Broad Jump
5
3 reps
-
3
Clean Pull
5
3 reps
RPE 7
4
Behind-the-Neck Push Press
3
8 reps
RPE 8
5
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Plate Hop
3
20 reps
-
2
Vertical Jump
5
3 reps
RPE 10
3
High Pull
5
3 reps
RPE 7
4
Single Arm Push Press (Dumbbell)
4
8 reps
RPE 7.5
5
Kettlebell Swing
3
30 reps
RPE 7
6
Sit Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Plate Hop
3
20 reps
-
2
Vertical Jump
5
3 reps
RPE 10
3
High Pull
5
3 reps
RPE 7
4
Single Arm Push Press (Dumbbell)
4
8 reps
RPE 7.5
5
Kettlebell Swing
3
30 reps
RPE 7
6
Sit Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Plate Hop
3
20 reps
-
2
Vertical Jump
5
3 reps
RPE 10
3
High Pull
5
3 reps
RPE 7
4
Single Arm Push Press (Dumbbell)
4
8 reps
RPE 7.5
5
Kettlebell Swing
3
30 reps
RPE 7
6
Sit Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Plate Hop
3
20 reps
-
2
Vertical Jump
5
3 reps
RPE 10
3
High Pull
5
3 reps
RPE 7
4
Single Arm Push Press (Dumbbell)
4
8 reps
RPE 7.5
5
Kettlebell Swing
3
30 reps
RPE 7
6
Sit Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Plate Hop
3
20 reps
-
2
Vertical Jump
5
3 reps
RPE 10
3
High Pull
5
3 reps
RPE 7
4
Single Arm Push Press (Dumbbell)
4
8 reps
RPE 7.5
5
Kettlebell Swing
3
30 reps
RPE 7
6
Sit Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Plate Hop
3
20 reps
-
2
Vertical Jump
5
3 reps
RPE 10
3
High Pull
5
3 reps
RPE 7
4
Single Arm Push Press (Dumbbell)
4
8 reps
RPE 7.5
5
Kettlebell Swing
3
30 reps
RPE 7
6
Sit Up
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 3
1
Back Squat
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
Day 4
1
Single Leg Plate Hop
3 Sets
20 Reps
-
2
Vertical Jump
5 Sets
3 Reps
@10
3
High Pull
5 Sets
3 Reps
@7
4
Single Arm Push Press (Dumbbell)
4 Sets
8 Reps
@7.5
5
Kettlebell Swing
3 Sets
30 Reps
@7
6
Sit Up
3 Sets
20 Reps
@8
Day 5
1
Back Squat
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
Day 1
1
Back Squat
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
Day 2
1
Pogo Hop
4 Sets
20 Reps
-
2
Broad Jump
5 Sets
3 Reps
-
3
Clean Pull
5 Sets
3 Reps
@7
4
Behind-the-Neck Push Press
3 Sets
8 Reps
@8
5
Russian Twist (Dumbbell)
3 Sets
20 Reps
-