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Spartan II
by Ryan L.
10 athletes joined
Program Description
They let me pick. Did I ever tell you that? Choose whichever Spartan I wanted. You know me. I did my research, watched as you became the soldier we needed you to be. Like the others, you were strong and swift and brave. A natural leader. But you had something they didn't. Something no one saw but me. Can you guess? Luck... Was I wrong?
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 14, 2024 05:42
Last Edited
May 30, 2024 11:29
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Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 1
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 3
1
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@7
3
Hip Abductor (Machine)
4 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
10 Reps
@7.5
5
Russian Twist
3 Sets
20 Reps
@8
Day 1
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 3
1
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@7
3
Hip Abductor (Machine)
4 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
10 Reps
@7.5
5
Russian Twist
3 Sets
20 Reps
@8
Day 1
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 3
1
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@7
3
Hip Abductor (Machine)
4 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
10 Reps
@7.5
5
Russian Twist
3 Sets
20 Reps
@8
Day 1
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 3
1
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@7
3
Hip Abductor (Machine)
4 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
10 Reps
@7.5
5
Russian Twist
3 Sets
20 Reps
@8