Spartan Hybrid Strength By Heytam

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.

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Week 1

Week 2

Week 3

Week 4

Leg Extension

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Seated Calf Raise

Lat Pulldown

Barbell Row

Seated Row (Cable)

Single Arm High Row (Cable)

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Trap Bar Deadlift

Seated Hamstring Curl

Single-Leg Leg Curl

Arnold Press

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Chest Press (Machine)

Squat (Barbell)

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