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Spartan off season strength

by Russell S.
18 athletes joined
4.0
(1 rating)

Program Description

Gain strength and maintain overall Spartan conditioning

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 01, 2024 07:49
  • Last Edited
    Jun 18, 2025 08:20

Summary

Unleash your inner warrior with the Spartan Off-Season Strength program! This intense 6-week plan is designed for dedicated lifters, featuring daily workouts that blend heavy lifts like squats and deadlifts with dynamic cardio sessions. You'll build raw strength and enhance your endurance, all while utilizing minimal equipment in your garage gym. Get ready to transform your physique and prepare for the challenges ahead—commit to the grind and emerge stronger than ever!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
-
2
Bench Press (Barbell)
4
5 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Overhead Press (Barbell)
4
5 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Skull Crusher
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Barbell Row
3
10 reps
-
5
Push Up (Incline)
1
2
10-15 reps
10-15 reps
-
-
6
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Barbell Row
3
10 reps
-
5
Push Up (Incline)
1
2
10-15 reps
10-15 reps
-
-
6
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Upright Row (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Bycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Bycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Trap Bar Deadlift
3
3 reps
-
3
Walking Lunge
1
100 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Step-Up (Weighted)
1
-
6
Hanging Toes To Bar
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Trap Bar Deadlift
3
3 reps
-
3
Walking Lunge
1
100 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Step-Up (Weighted)
1
-
6
Hanging Toes To Bar
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Bycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Bycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-60 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-60 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-60 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 6
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3A
Farmer's Walk (Weighted)
1
1 mins
-
4
Plank
1
1 mins
-
5
Side Plank
1
1 mins
-
6
Dead Hang
1
1 reps
-
7
Hollow Hold
1
1 mins
-
8
Bucket Carry
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3A
Farmer's Walk (Weighted)
1
1 mins
-
4
Plank
1
1 mins
-
5
Side Plank
1
1 mins
-
6
Dead Hang
1
1 reps
-
7
Hollow Hold
1
1 mins
-
8
Bucket Carry
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3
Suitcase Carry
3
50-60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3
Suitcase Carry
3
50-60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3A
Farmer's Walk (Weighted)
1
1 mins
-
4
Plank
1
1 mins
-
5
Side Plank
1
1 mins
-
6
Dead Hang
1
1 reps
-
7
Hollow Hold
1
1 mins
-
8
Bucket Carry
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3A
Farmer's Walk (Weighted)
1
1 mins
-
4
Plank
1
1 mins
-
5
Side Plank
1
1 mins
-
6
Dead Hang
1
1 reps
-
7
Hollow Hold
1
1 mins
-
8
Bucket Carry
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
5
Chin-Up (Bodyweight)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
5
Chin-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
5
Chin-Up (Weighted)
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
40 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
40 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
50 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
50 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
60 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
60 mins
-
2
Stretching
1
20 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Trap Bar Deadlift
4 Sets
5 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
7
Bycle Crunch
3 Sets
20 Reps
-
Day 4
1
Run
1 Set
40 mins
-
3A
Farmer's Walk (Weighted)
1 Set
1 mins
-
4
Plank
1 Set
1 mins
-
5
Side Plank
1 Set
1 mins
-
6
Dead Hang
1 Set
1 Reps
-
7
Hollow Hold
1 Set
1 mins
-
8
Bucket Carry
1 Set
1 mins
-
Day 5
1
Yoga
1 Set
20-30 mins
-
Day 3
1
Run
1 Set
40-60 mins
@6
2
Stretching
1 Set
20 mins
-
Day 6
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
2
Squat (Barbell)
1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
3
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
-
-
-
4
Sumo Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
Day 7
1
Weighted Hike
1 Set
40 mins
-
2
Stretching
1 Set
20 mins
-
Day 1
1
2km Row
1 Set
10 mins
-
2
Bench Press (Barbell)
4 Sets
5 Reps
-
3
Wide Grip Pull-Up
3 Sets
5 Reps
-
4
Overhead Press (Barbell)
4 Sets
5 Reps
-
5
Dip (Bodyweight)
3 Sets
12 Reps
-
6
Skull Crusher
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Shrug (Dumbbell)
3 Sets
10 Reps
-