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Spartan V 1.0
by Spartan 013
3 athletes joined
Program Description
A new class of Spartans is about to begin. This multi phase program will build you into a futuristic elite warrior ready for your own suit of power armor. Phase 1 A hypertrophy program to pack on pounds of muscle. Phase 2 A strength program to make sure you are Spartan strong. Phase 3 A performance program to enhance speed, endurance, athletic and combat performance. (This program won't give you the body of a 7' genetically engendered, bionically enhanced super soldier with unbreakable bones but it will hopefully make you bigger, stronger and more prepared for life's every day battles. )
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
50 minutes
Created
Feb 15, 2024 07:29
Last Edited
May 07, 2024 10:28
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Week 1
1 / 5 Weeks
Day 7
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7
2
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@7
3
Incline Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@7
4
Lying Rear Lateral Raise
4 Sets
12-15 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7
2
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@7
3
Incline Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@7
4
Lying Rear Lateral Raise
4 Sets
12-15 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 4
1
Stretching
1 Set
20 mins
@6
Day 5
1
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@6.5
2
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@6.5
3
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@6.5
4
Incline Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@6.5
5A
Wrist Curls
4 Sets
12-15 Reps
@6.5
5B
Reverse Wrist Curl (Dumbbell)
4 Sets
12-15 Reps
@7
Day 2
1
Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@7.5
3
Front Squat (Dumbbell)
4 Sets
8-10 Reps
@7
4
Pullover (Dumbbell)
4 Sets
12-15 Reps
@7
5
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 6
1
Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@7.5
3
Front Squat (Dumbbell)
4 Sets
8-10 Reps
@7
4
Pullover (Dumbbell)
4 Sets
12-15 Reps
@7
5
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@6.5
2
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@6.5
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@10
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@10
5A
Wrist Curls
4 Sets
12-15 Reps
@6.5
5B
Reverse Wrist Curl (Dumbbell)
4 Sets
12-15 Reps
@7
Day 1
1
Stretching
1 Set
20 mins
@6
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7
2
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@7
3
Incline Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@7
4
Lying Rear Lateral Raise
4 Sets
12-15 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 5
1
Stretching
1 Set
20 mins
@6
Day 7
1
Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@7.5
3
Front Squat (Dumbbell)
3 Sets
8-10 Reps
@7
4
Pullover (Dumbbell)
4 Sets
12-15 Reps
@7
5
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@10
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@10
5A
Wrist Curls
4 Sets
12-15 Reps
@7
5B
Reverse Wrist Curl (Dumbbell)
4 Sets
12-15 Reps
@7
Day 6
1
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@10
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@10
5A
Wrist Curls
4 Sets
12-15 Reps
@7
5B
Reverse Wrist Curl (Dumbbell)
4 Sets
12-15 Reps
@7
Day 3
1
Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@7.5
3
Front Squat (Dumbbell)
4 Sets
8-10 Reps
@7
4
Pullover (Dumbbell)
4 Sets
12-15 Reps
@7
5
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 2
1
Stretching
1 Set
20 mins
@6
Day 6
1
Stretching
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7.5
2
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@7.5
3
Incline Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@7.5
4
Lying Rear Lateral Raise
4 Sets
12-15 Reps
@7.5
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@7.5
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
2
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@10
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@10
5A
Wrist Curls
4 Sets
12-15 Reps
@7.5
5B
Reverse Wrist Curl (Dumbbell)
4 Sets
12-15 Reps
@7.5
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7.5
2
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@7.5
3
Incline Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@7.5
4
Lying Rear Lateral Raise
4 Sets
12-15 Reps
@7.5
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@7.5
Day 7
1
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
2
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@10
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@10
5A
Wrist Curls
4 Sets
12-15 Reps
@7.5
5B
Reverse Wrist Curl (Dumbbell)
4 Sets
12-15 Reps
@7.5
Day 4
1
Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@7.5
3
Front Squat (Dumbbell)
4 Sets
8-10 Reps
@7
4
Pullover (Dumbbell)
4 Sets
12-15 Reps
@7.5
5
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7
2
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@7
3
Incline Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@7
4
Lying Rear Lateral Raise
4 Sets
12-15 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 3
1
Stretching
1 Set
20 mins
@6
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7
2
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@7
3
Incline Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
@7
4
Lying Rear Lateral Raise
4 Sets
12-15 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 7
1
Stretching
1 Set
20 mins
@6
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
2
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@10
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@10
5A
Wrist Curls
4 Sets
12-15 Reps
@7.5
5B
Reverse Wrist Curl (Dumbbell)
4 Sets
12-15 Reps
@7
Day 1
1
Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@7.5
3
Front Squat (Dumbbell)
4 Sets
8-10 Reps
@7
4
Pullover (Dumbbell)
4 Sets
12-15 Reps
@7.5
5
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7.5
Day 5
1
Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@7.5
3
Front Squat (Dumbbell)
4 Sets
8-10 Reps
@7
4
Pullover (Dumbbell)
4 Sets
12-15 Reps
@7
5
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 4
1
Stretching
1 Set
20 mins
@6
Day 6
1
Split Squat (Dumbbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@7.5
3
Front Squat (Dumbbell)
3 Sets
8-10 Reps
@7
4
Pullover (Dumbbell)
4 Sets
12-15 Reps
@7
5
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@7
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@6
2
Bench Press (Dumbbell)
2 Sets
12-15 Reps
@6
3
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@6
4
Incline Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
@6
5A
Wrist Curls
1 Set
12-15 Reps
@6
5B
Reverse Wrist Curl (Dumbbell)
1 Set
12-15 Reps
@6
Day 2
1
Split Squat (Dumbbell)
2 Sets
6-8 Reps
@6
2
Romanian Deadlift (Dumbbell)
2 Sets
6-8 Reps
@6
3
Front Squat (Dumbbell)
2 Sets
8-10 Reps
@6
4
Pullover (Dumbbell)
2 Sets
12-15 Reps
@6
5
Chest Supported Row (Dumbbell)
2 Sets
12-15 Reps
@6
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@6
2
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@6
3
Incline Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
@6
4
Lying Rear Lateral Raise
2 Sets
12-15 Reps
@6
5
Upright Row (Dumbbell)
2 Sets
12-15 Reps
@6
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@6
2
Bench Press (Dumbbell)
2 Sets
12-15 Reps
@6
3
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@6
4
Incline Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
@6
5A
Wrist Curls
1 Set
12-15 Reps
@6
5B
Reverse Wrist Curl (Dumbbell)
1 Set
12-15 Reps
@6