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(1 rating)
Program Description
Gain strength and maintain overall Spartan conditioning
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedFeb 01, 2024 07:49
- Last EditedJun 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!
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 Deadlift4 Sets
5 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
4
Hip Thrust (Barbell)3 Sets
10 Reps
-
5
Standing Calf Raise3 Sets
12 Reps
-
6
Hanging Leg Raise3 Sets
10 Reps
-
7
Bycle Crunch3 Sets
20 Reps
-
Day 4
1
Run1 Set
40 mins
-
3A
Farmer's Walk (Weighted)1 Set
1 mins
-
4
Plank1 Set
1 mins
-
5
Side Plank1 Set
1 mins
-
6
Dead Hang1 Set
1 Reps
-
7
Hollow Hold1 Set
1 mins
-
8
Bucket Carry1 Set
1 mins
-
Day 5
1
Yoga1 Set
20-30 mins
-
Day 3
1
Run1 Set
40-60 mins
@6
2
Stretching1 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 Hike1 Set
40 mins
-
2
Stretching1 Set
20 mins
-
Day 1
1
2km Row1 Set
10 mins
-
2
Bench Press (Barbell)4 Sets
5 Reps
-
3
Wide Grip Pull-Up3 Sets
5 Reps
-
4
Overhead Press (Barbell)4 Sets
5 Reps
-
5
Dip (Bodyweight)3 Sets
12 Reps
-
6
Skull Crusher3 Sets
12 Reps
-
7
Hammer Curl3 Sets
12 Reps
-
8
Shrug (Dumbbell)3 Sets
10 Reps
-