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Spartan off season strength
by Russell S.
5 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 11, 2024 02:58
down_app
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
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 3
1
Run
1 Set
40-60 mins
@6
2
Stretching
1 Set
20 mins
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 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
Bench Press (Barbell)
4 Sets
5 Reps
2
Wide Grip Pull-Up
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
5 Reps
4
Dip (Bodyweight)
3 Sets
12 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Shrug (Dumbbell)
3 Sets
10 Reps
Day 3
1
Run
1 Set
40-60 mins
@6
2
Stretching
1 Set
20 mins
Day 5
1
Yoga
1 Set
20-30 mins
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
3
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
4
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
2
Trap Bar Deadlift
3 Sets
3 Reps
3
Walking Lunge
1 Set
100 Reps
4
Single Leg Deadlift
3 Sets
10 Reps
5
Step-Up (Weighted)
1 Set
6
Hanging Toes To Bar
3 Sets
10 Reps
Day 4
1
Run
1 Set
40 mins
3
Suitcase Carry
3 Sets
50-60 Reps
Day 7
1
Weighted Hike
1 Set
50 mins
2
Stretching
1 Set
20 mins
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Wide Grip Pull-Up
3 Sets
AMRAP
3
Overhead Press (Barbell)
4 Sets
5 Reps
4
Barbell Row
3 Sets
10 Reps
5
Push Up (Incline)
1 Set
2 Sets
10-15 Reps
10-15 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Wide Grip Pull-Up
3 Sets
AMRAP
3
Overhead Press (Barbell)
4 Sets
5 Reps
4
Barbell Row
3 Sets
10 Reps
5
Push Up (Incline)
1 Set
2 Sets
10-15 Reps
10-15 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
2
Trap Bar Deadlift
3 Sets
3 Reps
3
Walking Lunge
1 Set
100 Reps
4
Single Leg Deadlift
3 Sets
10 Reps
5
Step-Up (Weighted)
1 Set
6
Hanging Toes To Bar
3 Sets
10 Reps
Day 4
1
Run
1 Set
40 mins
3
Suitcase Carry
3 Sets
50-60 Reps
Day 5
1
Yoga
1 Set
20-30 mins
Day 7
1
Weighted Hike
1 Set
50 mins
2
Stretching
1 Set
20 mins
Day 3
1
Run
1 Set
50-70 mins
@6
2
Stretching
1 Set
20 mins
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
3
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
4
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
5
Chin-Up (Bodyweight)
3 Sets
6-10 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 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
AMRAP
5
Upright Row (Barbell)
3 Sets
10 Reps
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 3
1
Run
1 Set
60-80 mins
@6
2
Stretching
1 Set
20 mins
Day 7
1
Weighted Hike
1 Set
60 mins
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
5
Chin-Up (Bodyweight)
1 Set
2 Sets
6-10 Reps
6-10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Dip (Weighted)
3 Sets
AMRAP
5
Upright Row (Barbell)
3 Sets
10 Reps
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 3
1
Run
1 Set
60-80 mins
@6
2
Stretching
1 Set
20 mins
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 7
1
Weighted Hike
1 Set
60 mins
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
5
Chin-Up (Weighted)
3 Sets
AMRAP