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Spartan II

by Ryan L.
14 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
    Feb 01, 2025 10:42

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
Triceps
18.3%
Chest
14.1%
Upper Back
12%
Front Delts
9%
Abs
9%
Biceps
8.4%
Forearms
7.2%
Lats
6%
Middle Delts
4.8%
Quadriceps
3%
Abductors
3%
Calves
3%
Glutes
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Hip Abductor (Machine)
4
10 reps
RPE 7.5
4
Standing Calf Raise
4
10 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Hip Abductor (Machine)
4
10 reps
RPE 7.5
4
Standing Calf Raise
4
10 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Hip Abductor (Machine)
4
10 reps
RPE 7.5
4
Standing Calf Raise
4
10 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Hip Abductor (Machine)
4
10 reps
RPE 7.5
4
Standing Calf Raise
4
10 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
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