Unleash your inner warrior with The Spartan Powerlifting Program, a 12-week journey designed for serious lifters ready to conquer their strength goals. Committing just three days a week, you'll focus on foundational lifts like the front squat, bench press, and deadlift, all while honing your technique and building explosive power. Each session is meticulously crafted to challenge your limits, ensuring you progress steadily and safely. Equip your garage gym and prepare for a transformative experience that will redefine your strength.

This is a program is made for Beginners - Intermediates that want to pack on a serious amount of strength.
Feel free to take a deload week if needed; 
typically every 4 weeks
(Choose your own accessories)

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Conditioning Phase: Weeks 1 - 3
Heavy lifting Phase: Weeks 4 - 7
Peak Phase 1: Weeks 8 - 10
Peak Phase 2: Weeks 11 - 12

The Spartan Powerlifting Program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Front Squat (Paused)

Bench Press (Paused)

Bench Press (Barbell)

Deadlift (Barbell)

Squat (Barbell)

Overhead Press (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Squat (Paused)

Tempo Squat (Barbell)

Deadlift (Paused)

Tempo Deadlift

Overhead Press (Paused)

Deadlift (Deficit)

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