Spartan V 1.0

by Spartan 013
6 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
    Jun 18, 2025 10:58

Summary

Unleash your inner warrior with Spartan V 1.0, a comprehensive 5-week program designed for those ready to push their limits. With a commitment of just 7 days a week, you'll engage in a variety of dumbbell exercises targeting major muscle groups, including chest, arms, and shoulders. Each session is carefully structured to enhance strength and endurance, ensuring you build a powerful physique. Perfect for garage gym enthusiasts, this program will transform your training routine and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Chest
8.8%
Front Delts
8.6%
Biceps
8%
Hamstrings
7.9%
Glutes
7.8%
Quadriceps
7.8%
Forearms
7.8%
Upper Back
7.5%
Middle Delts
6.6%
Lats
6.6%
Lower Back
5%
Rear Delts
3.9%
Abs
2.2%
Other
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 6.5
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 10
5A
Wrist Curls
4
12-15 reps
RPE 6.5
5B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7.5
2
Incline Curl (Dumbbell)
4
12-15 reps
RPE 7.5
3
Incline Tricep Extension (Dumbbell)
4
12-15 reps
RPE 7.5
4
Lying Rear Lateral Raise
4
12-15 reps
RPE 7.5
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5
3
Front Squat (Dumbbell)
4
8-10 reps
RPE 7
4
Pullover (Dumbbell)
4
12-15 reps
RPE 7.5
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6
2
Bench Press (Dumbbell)
2
12-15 reps
RPE 6
3
Incline Curl (Dumbbell)
2
12-15 reps
RPE 6
4
Incline Tricep Extension (Dumbbell)
2
12-15 reps
RPE 6
5A
Wrist Curls
1
12-15 reps
RPE 6
5B
Reverse Wrist Curl (Dumbbell)
1
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5
3
Front Squat (Dumbbell)
4
8-10 reps
RPE 7
4
Pullover (Dumbbell)
4
12-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 10
5A
Wrist Curls
4
12-15 reps
RPE 7
5B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
2
Incline Curl (Dumbbell)
4
12-15 reps
RPE 7
3
Incline Tricep Extension (Dumbbell)
4
12-15 reps
RPE 7
4
Lying Rear Lateral Raise
4
12-15 reps
RPE 7
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 6
3
Front Squat (Dumbbell)
2
8-10 reps
RPE 6
4
Pullover (Dumbbell)
2
12-15 reps
RPE 6
5
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
2
Incline Curl (Dumbbell)
4
12-15 reps
RPE 7
3
Incline Tricep Extension (Dumbbell)
4
12-15 reps
RPE 7
4
Lying Rear Lateral Raise
4
12-15 reps
RPE 7
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5
3
Front Squat (Dumbbell)
4
8-10 reps
RPE 7
4
Pullover (Dumbbell)
4
12-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 10
5A
Wrist Curls
4
12-15 reps
RPE 7.5
5B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 6
2
Incline Curl (Dumbbell)
2
12-15 reps
RPE 6
3
Incline Tricep Extension (Dumbbell)
2
12-15 reps
RPE 6
4
Lying Rear Lateral Raise
2
12-15 reps
RPE 6
5
Upright Row (Dumbbell)
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
2
Incline Curl (Dumbbell)
4
12-15 reps
RPE 7
3
Incline Tricep Extension (Dumbbell)
4
12-15 reps
RPE 7
4
Lying Rear Lateral Raise
4
12-15 reps
RPE 7
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5
3
Front Squat (Dumbbell)
4
8-10 reps
RPE 7
4
Pullover (Dumbbell)
4
12-15 reps
RPE 7.5
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 10
5A
Wrist Curls
4
12-15 reps
RPE 7.5
5B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 6.5
3
Incline Curl (Dumbbell)
4
12-15 reps
RPE 6.5
4
Incline Tricep Extension (Dumbbell)
4
12-15 reps
RPE 6.5
5A
Wrist Curls
4
12-15 reps
RPE 6.5
5B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7.5
2
Incline Curl (Dumbbell)
4
12-15 reps
RPE 7.5
3
Incline Tricep Extension (Dumbbell)
4
12-15 reps
RPE 7.5
4
Lying Rear Lateral Raise
4
12-15 reps
RPE 7.5
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5
3
Front Squat (Dumbbell)
4
8-10 reps
RPE 7
4
Pullover (Dumbbell)
4
12-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6
2
Bench Press (Dumbbell)
2
12-15 reps
RPE 6
3
Incline Curl (Dumbbell)
2
12-15 reps
RPE 6
4
Incline Tricep Extension (Dumbbell)
2
12-15 reps
RPE 6
5A
Wrist Curls
1
12-15 reps
RPE 6
5B
Reverse Wrist Curl (Dumbbell)
1
12-15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5
3
Front Squat (Dumbbell)
4
8-10 reps
RPE 7
4
Pullover (Dumbbell)
4
12-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 10
5A
Wrist Curls
4
12-15 reps
RPE 7
5B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
2
Incline Curl (Dumbbell)
4
12-15 reps
RPE 7
3
Incline Tricep Extension (Dumbbell)
4
12-15 reps
RPE 7
4
Lying Rear Lateral Raise
4
12-15 reps
RPE 7
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Dumbbell)
4
12-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
2
Incline Curl (Dumbbell)
4
12-15 reps
RPE 7
3
Incline Tricep Extension (Dumbbell)
4
12-15 reps
RPE 7
4
Lying Rear Lateral Raise
4
12-15 reps
RPE 7
5
Upright Row (Dumbbell)
4
12-15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5
3
Front Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Dumbbell)
4
12-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 10
5A
Wrist Curls
4
12-15 reps
RPE 7.5
5B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
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