Spartan off season strength | Workout Programs | Boostcamp App |

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

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