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Spartan Hybrid Strength By Heytam

by Tsar Heytam

Program Description

This 4-day Upper/Lower split is designed to maximize strength gains and muscle hypertrophy through a balanced approach combining progressive overload, RPE-based auto-regulation, and AMRAP sets. It targets optimal volume and intensity for each muscle group, ensuring consistent progression while allowing proper recovery. Although structured over 4 weeks on the app, this program is meant to be repeated indefinitely, with each cycle refining your performance and physique. Ideal for intermediate to advanced lifters seeking a powerful, balanced, and resilient body. Progression of weights for exercises without AMRAP sets: • If you complete all sets with the prescribed reps at an RPE of 7 or lower, increase the weight by 2 kg in the next session. • If you finish the sets and still have extra reps left in the tank (more than the prescribed reps), also increase the weight by 2 kg in the next session. • If you are unable to complete the prescribed reps, or if your RPE is above 8, keep the same weight or slightly reduce it for the next session.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 13, 2025 07:29
  • Last Edited
    Jun 14, 2025 01:01

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Upper Back
11.6%
Hamstrings
10.6%
Triceps
9.9%
Chest
9.2%
Lats
8.8%
Biceps
7.6%
Front Delts
7%
Glutes
6.2%
Middle Delts
4.4%
Rear Delts
2.8%
Calves
2.7%
Adductors
1.9%
Abs
1.8%
Forearms
1.4%
Lower Back
0.9%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Chest Press (Machine)
2
1
10-12 reps
15-17 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Chest Press (Machine)
2
1
10-12 reps
15-17 reps
RPE 8
RPE 9.5
5
Incline Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 7
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 6
RPE 7
3
Chest Fly (Machine)
2
1
12 reps
12 reps
RPE 6
RPE 7
4
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 7
5
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
20+ reps
15+ reps
RPE 7
RPE 9.5
2
Leg Press (45 Degrees)
2
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9.5
3A
Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3B
Leg Extension
2
1
20 reps
20 reps
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
2
1
15+ reps
15+ reps
RPE 8
RPE 9.5
5
Seated Calf Raise
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
20+ reps
15+ reps
RPE 7
RPE 9.5
2
Leg Press (45 Degrees)
2
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9.5
3A
Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3B
Leg Extension
2
1
20 reps
20 reps
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
2
1
15+ reps
15+ reps
RPE 8
RPE 9.5
5
Seated Calf Raise
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
20+ reps
15+ reps
RPE 7
RPE 9.5
2
Leg Press (45 Degrees)
2
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9.5
3A
Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
3B
Leg Extension
2
1
20 reps
20 reps
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
2
1
15+ reps
15+ reps
RPE 8
RPE 9.5
5
Seated Calf Raise
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
20+ reps
20+ reps
RPE 6
RPE 7
2
Leg Press (45 Degrees)
2
1
12+ reps
12+ reps
RPE 6
RPE 7
3
Squat (Barbell)
2
1
12 reps
12 reps
RPE 6
RPE 7
4
Walking Lunge (Dumbbell)
2
1
15+ reps
15+ reps
RPE 6
RPE 7
5
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Barbell Row
2
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm High Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm High Row (Cable)
1
3
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Barbell Row
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm High Row (Cable)
1
3
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 6
RPE 7
2
Barbell Row
2
1
12 reps
12 reps
RPE 6
RPE 7
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
4
Single Arm High Row (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Single-Leg Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
4
Arnold Press
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Rear Delt Fly (Cable)
1
1
1
12-15 reps
12-15 reps
15-20 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Single-Leg Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
4
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Rear Delt Fly (Cable)
1
1
1
1
12-15 reps
12-15 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Single-Leg Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
4
Arnold Press
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9.5
6
Rear Delt Fly (Cable)
1
1
1
1
12-15 reps
12-15 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
12 reps
12 reps
RPE 6
RPE 7
2
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 6
RPE 7
3
Single-Leg Leg Curl
2
1
15 reps
15 reps
RPE 6
RPE 7
4
Arnold Press
2
1
12 reps
12 reps
RPE 6
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 6
RPE 7
6
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
Week 1
1 / 4 Weeks
Day 2
1
Leg Extension
2 Sets
1 Set
20+ Reps
15+ Reps
@7
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10+ Reps
10+ Reps
10+ Reps
@7
@8
@9.5
3A
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
3B
Leg Extension
2 Sets
1 Set
20 Reps
20 Reps
@8
@9
4
Walking Lunge (Dumbbell)
2 Sets
1 Set
15+ Reps
15+ Reps
@8
@9.5
5
Seated Calf Raise
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9.5
Day 3
1
Lat Pulldown
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
2
Barbell Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
4
Single Arm High Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Skull Crusher (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
Day 4
1
Trap Bar Deadlift
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
2
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
3
Single-Leg Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@7
@8
@9.5
4
Arnold Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9.5
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
15-20 Reps
@7
@8
@9.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
Chest Fly (Machine)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8