IntermediateFree

Spartan V (1.5)

Spartan 013· Feb 2024

7athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

60 min

2nd Phase of the mass building protocol The new class of Spartan training continues. This multi phase program will build you into a futuristic elite warrior ready for your own suit of power armor. Phase 1,1.5 A hypertrophy program to pack on pounds of muscle. Phase 2 A strength protocol to make sure you are Spartan strong. Phase 3 A performance protocol to enhance speed, endurance, athletic and combat performance. Each Phase can be repeated or cycled to achieve the results you want. (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. ) Take rest days as needed. 3 days on 1 day off is a good start. Start at 15 to 20 reps matching first reps each set adding 1 to 2 reps each week to first set. Raising the weight if you can get more than 25 reps. Rep rir (reps in reserve) 3 then rir 2 Rep range 15 to 20 building to 20 to 25 If you are fully recovered and feel you need more stimulus you could add up to 6 sets of each exercise. Start with 3 sets if 4 sets are too many. Week 8 is a deload week, less sets lower weight same reps.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

12.1%

Front Delts

8.8%

Triceps

8.8%

Chest

8.8%

Forearms

8.8%

Biceps

8.1%

Rear Delts

7.4%

Middle Delts

6.8%

Lats

6.1%

Hamstrings

5.9%

Quadriceps

5.6%

Glutes

5.5%

Calves

2.6%

Abs

1.9%

Lower Back

1.8%

Adductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	4	15–20 reps	@7
2	Seated Dumbbell Curl	4	15–20 reps	@7
3	Skull Crusher	4	15–20 reps	@7
4	Wrist Curls	4	15–20 reps	@7
5	Reverse Wrist Curl (Dumbbell)	4	15–20 reps	@7
6	Chest Fly (Dumbbell)	4	15–20 reps	@7
7	Pullover (Dumbbell)	4	15–20 reps	@7
8	Rear Delt Row	4	15–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Squat (Low Bar)	3	8–10 reps	@7
2	Romanian Deadlift (Dumbbell)	3	8–10 reps	@7
3	Split Squat (Dumbbell)	3	6–8 reps	@7
4	Standing Calf Raise	3	12–15 reps	@7
5	Shrug (Dumbbell)	3	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	4	15–20 reps	@7
2	Chest Supported Row (Dumbbell)	4	15–20 reps	@7
3	Incline Curl (Dumbbell)	4	15–20 reps	@7
4	Incline Tricep Extension (Dumbbell)	4	15–20 reps	@7
5	Upright Row (Dumbbell)	4	15–20 reps	@7
6	Lying Rear Lateral Raise	4	15–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	4	15–20 reps	@7
2	Seated Dumbbell Curl	4	15–20 reps	@7
3	Skull Crusher	4	15–20 reps	@7
4	Wrist Curls	4	15–20 reps	@7
5	Reverse Wrist Curl (Dumbbell)	4	15–20 reps	@7
6	Chest Fly (Dumbbell)	4	15–20 reps	@7
7	Pullover (Dumbbell)	4	15–20 reps	@7
8	Rear Delt Row	4	15–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Squat (Low Bar)	3	8–10 reps	@7
2	Romanian Deadlift (Dumbbell)	3	8–10 reps	@7
3	Split Squat (Dumbbell)	3	6–8 reps	@7
4	Standing Calf Raise	3	12–15 reps	@7
5	Shrug (Dumbbell)	3	12–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	4	15–20 reps	@7
2	Chest Supported Row (Dumbbell)	4	15–20 reps	@7
3	Incline Curl (Dumbbell)	4	15–20 reps	@7
4	Incline Tricep Extension (Dumbbell)	4	15–20 reps	@7
5	Upright Row (Dumbbell)	4	15–20 reps	@7
6	Lying Rear Lateral Raise	4	15–20 reps	@7

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Spartan V (1.5) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Spartan V (1.5) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Spartan V (1.5) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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