THIS IS SPARTA (Relaxed Phase)

Program Description

Unleash your inner warrior with THIS IS SPARTA (Relaxed Phase), a 4-week program designed to build strength and endurance through a balanced approach. With 12 workout days packed into each week, you'll engage in supersets that target major muscle groups, including chest, back, legs, and core. Each session combines effective exercises like Dumbbell Bench Press, Pull-Ups, and Trap Bar Deadlifts, ensuring you stay challenged while allowing for recovery. Get ready to elevate your fitness game and embrace the journey toward your strongest self!

Program Overview

Level
Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Dec 03, 2025 06:36
Last Edited
Dec 03, 2025 08:01

Muscle Engagement

Front

Back

MuscleSet

Abs

13.6%

Glutes

12.4%

Hamstrings

11.8%

Upper Back

10.6%

Quadriceps

10.6%

Front Delts

7.4%

Lats

5.9%

Forearms

5.9%

Triceps

5.3%

Biceps

4.1%

Lower Back

3.5%

Middle Delts

3.5%

Chest

2.4%

Adductors

1.8%

Rear Delts

0.9%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Dumbbell)

8 reps

Pull-Up (Bodyweight)

10 reps

Lunge (Dumbbell)

8 reps

Trap Bar Deadlift

5 reps

Landmine Twist

10 reps

Farmer's Walk (Weighted)

AMRAP

Day 1

Incline Bench Press (Barbell)

8 reps

Chin-Up (Bodyweight)

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Stiff Leg Deadlift

10 reps

Wood Chop

10 reps

Suitcase Carry

AMRAP

Day 1

Dip (Bodyweight)

10 reps

Pull-Up (Bodyweight)

10 reps

Lunge (Barbell)

8 reps

Single Leg Hip Thrust

8 reps

Lateral Med Ball Slam

10 reps

Farmer's Walk (Weighted)

AMRAP

Day 1

Bench Press (Dumbbell)

5 reps

Chin-Up (Bodyweight)

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Trap Bar Deadlift

5 reps

Landmine Twist

10 reps

Suitcase Carry

AMRAP

Day 2

Standing Shoulder Press (Dumbbell)

5 reps

Seated Row (Cable)

8 reps

Squat (Barbell)

8 reps

Hip Thrust (Barbell)

8 reps

Lateral Med Ball Slam

10 reps

Suitcase Carry

AMRAP

Day 2

Lateral Raise (Cable)

8 reps

Bent Over Row (Barbell)

5 reps

Zercher Squat (Barbell)

10 reps

Hip Thrust (Machine)

8 reps

Lateral Med Ball Slam

10 reps

Farmer's Walk (Weighted)

AMRAP

Day 2

Standing Shoulder Press (Dumbbell)

10 reps

Bent Over Row (Dumbbell)

8 reps

Squat (Barbell)

8 reps

Trap Bar Deadlift

8 reps

Landmine Twist

10 reps

Suitcase Carry

AMRAP

Day 2

Standing Shoulder Press (Dumbbell)

8 reps

Single Arm Row (Dumbbell)

8 reps

Zercher Squat (Barbell)

8 reps

Hip Thrust (Barbell)

8 reps

Lateral Med Ball Slam

10 reps

Farmer's Walk (Weighted)

AMRAP

Day 3

Tricep Rope Push Down (Cable)

10 reps

Single Arm Row (Dumbbell)

8 reps

Single Leg Press

8 reps

Single Leg Deadlift

10 reps

Wood Chop

10 reps

Farmer's Walk (Weighted)

AMRAP

Day 3

Lateral Raise (Cable)

12 reps

Bicep Curl (Cable)

8 reps

Leg Extension

8 reps

Hamstring Curl

8 reps

Landmine Twist

10 reps

Suitcase Carry

AMRAP

Day 3

Tricep Extension (Cable)

12 reps

Seated Row (Cable)

8 reps

Single Leg Press

8 reps

Stiff Leg Deadlift

8 reps

Wood Chop

10 reps

Farmer's Walk (Weighted)

AMRAP

Day 3

Lateral Raise (Cable)

8 reps

Bicep Curl (Cable)

10 reps

Leg Press

8 reps

Hamstring Curl

10 reps

Wood Chop

10 reps

Suitcase Carry

AMRAP

Day 1

Bench Press (Dumbbell)

3 Sets

8 Reps

Pull-Up (Bodyweight)

3 Sets

10 Reps

Lunge (Dumbbell)

3 Sets

8 Reps

Trap Bar Deadlift

3 Sets

5 Reps

Landmine Twist

3 Sets

10 Reps

Farmer's Walk (Weighted)

3 Sets

AMRAP

Day 3

Tricep Rope Push Down (Cable)

3 Sets

10 Reps

Single Arm Row (Dumbbell)

3 Sets

8 Reps

Single Leg Press

3 Sets

8 Reps

Single Leg Deadlift

3 Sets

10 Reps

Wood Chop

3 Sets

10 Reps

Farmer's Walk (Weighted)

3 Sets

AMRAP

Day 2

Standing Shoulder Press (Dumbbell)

3 Sets

5 Reps

Seated Row (Cable)

3 Sets

8 Reps

Squat (Barbell)

3 Sets

8 Reps

Hip Thrust (Barbell)

3 Sets

8 Reps

Lateral Med Ball Slam

3 Sets

10 Reps

Suitcase Carry

3 Sets

AMRAP