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Spartan Plan at Home

by Dylan E.
22 athletes joined

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
    Feb 11, 2025 01:24
  • Last Edited
    Jun 18, 2025 10:10

Summary

Unleash your inner warrior with the Spartan Plan at Home, a dynamic 12-week program designed to build strength and endurance using just your bodyweight. Committing to three days a week, you'll tackle a variety of challenging exercises like dips, pull-ups, and lunges, all aimed at sculpting your upper body, core, and legs. Each workout pushes you to your limits, ensuring you progress steadily while mastering functional movements. Get ready to transform your physique and elevate your fitness game from the comfort of your home!
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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
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