Spartan Hybrid Strength By Heytam

by Tsar Heytam
4.0
(1 rating)

Program Description

πŸ’‘ What is the purpose of your program? This custom 4-day Upper/Lower split has been designed to build maximum strength and hypertrophy by blending auto-regulation (RPE-based), AMRAP progression, and volume periodization across a 7-week training cycle. Each session focuses on a key compound movement with a final AMRAP set, alongside strategically programmed accessory lifts. Weekly volume for each major muscle group (chest, back, quads, hamstrings, shoulders, arms) is adjusted across the 7 weeks to promote optimal adaptation without accumulating excess fatigue. πŸ—“οΈ Program Structure – 7 Weeks β€’ Weeks 1–3: Accumulation phase β€” volume and intensity increase progressively β€’ Weeks 4–6: Continued progression β€” peak volume/intensity maintained, lifts refined β€’ Week 7: Deload β€” reduced volume and intensity (~30–40%), RPE lowered to 6–7 β€’ Then the cycle restarts, with slightly heavier loads and better performance targets. πŸ” Weekly Split β€’ Day 1 – Upper A: Chest + Biceps + Delts β€’ Day 2 – Lower A: Quads Focus β€’ Day 3 – Upper B: Back + Triceps + Delts β€’ Day 4 – Lower B: Hamstrings Focus Each session includes: β€’ 1 compound main lift with a final AMRAP set β€’ 2 to 3 secondary/accessory lifts, using fixed reps and RPE 8 β€’ A progression of weekly total sets per muscle group βš™οΈ Progression & Auto-Regulation Guidelines βœ… Main Lift (with AMRAP) Each main lift is performed for 3 working sets (within a fixed rep range, e.g. 8–10 reps), followed by a 4th set AMRAP (as many reps as possible), targeting RPE 8. This AMRAP set serves as a performance marker to adjust loads weekly. Here’s how it works: AMRAP Outcome Adjustment for Next Week βœ… You perform more than 12 reps at RPE 8 βž• Increase load by 2.5 kg (or 5 lbs) βœ… You perform 8–12 reps at RPE ≀ 8 βž– Keep the same weight ⚠️ You perform less than 8 reps, or RPE > 8 πŸ” Maintain or reduce load slightly ➑️ This ensures objective, autoregulated progression ➑️ Keeps fatigue under control while pushing effort strategically ➑️ Your progress is based on actual performance, not guesswork 🧠 Why not go to RPE 10? Because repeatedly pushing to failure leads to excessive fatigue. Staying around RPE 8 allows you to recover, improve consistently, and extend your training longevity. βœ… Accessory Lifts (no AMRAP) β€’ All working sets are performed at RPE 8 β€’ Reps are fixed (e.g. 3Γ—10, 4Γ—12) β€” no rep ranges β€’ Progression rules: β€’ If you complete all reps with RPE ≀7 β†’ add 1–2 kg next session β€’ If you hit all reps at RPE 8 β†’ keep the weight β€’ If RPE > 8 or you fail to complete β†’ reduce or repeat ⏱️ Recommended Rest Times 🟩 Main Compound Lift (with AMRAP) β€’ Rest between the first 3 working sets: 2 to 3 minutes β€’ Rest before the AMRAP set: 3 to 4 minutes 🟨 Compound Assistance Exercises (e.g. rows, dips, leg press…) β€’ 1.5 to 2 minutes between sets 🟦 Isolation Exercises (e.g. curls, lateral raises, leg extensions…) β€’ 1 to 1.5 minutes of rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 14, 2025 09:43
  • Last Edited
    Jun 18, 2025 09:41

Summary

Unleash your inner warrior with the Spartan Hybrid Strength program by Heytam! Over the course of 7 weeks, this intense 4-day-a-week regimen combines hybrid strength training techniques to sculpt your physique and boost your performance. Each session is meticulously designed, featuring a mix of compound lifts and targeted exercises to maximize muscle growth and endurance. With a full gym setup, you'll tackle everything from barbell squats to leg presses, ensuring a comprehensive lower body workout that builds strength and resilience. Get ready to transform your body and elevate your fitness game!
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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
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
5
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Chest Press (Machine)
2
12 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Incline Curl (Dumbbell)
5
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Arnold Press
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Incline Curl (Dumbbell)
5
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
5
12 reps
RPE 8
7
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Chest Press (Machine)
2
12 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Incline Curl (Dumbbell)
5
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Arnold Press
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Incline Curl (Dumbbell)
5
12 reps
RPE 8
8
Bicep Curl (EZ Bar)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
10 reps
RPE 6
4
Arnold Press
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
6
Incline Curl (Dumbbell)
2
12 reps
RPE 6
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8
3A
Squat (Barbell)
3
10 reps
RPE 8
3B
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12+ reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8.5
3A
Squat (Barbell)
3
10 reps
RPE 8
3B
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge (Dumbbell)
4
12+ reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 9
3A
Squat (Barbell)
3
10 reps
RPE 8
3B
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge (Dumbbell)
4
12+ reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8
3A
Squat (Barbell)
3
10 reps
RPE 8
3B
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12+ reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8.5
3A
Squat (Barbell)
3
10 reps
RPE 8
3B
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge (Dumbbell)
4
12+ reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 8
2
Leg Press (45 Degrees)
3
1
8-10 reps
8-12 reps
RPE 7
RPE 9
3A
Squat (Barbell)
3
10 reps
RPE 8
3B
Leg Extension
3
20 reps
RPE 8
4
Walking Lunge (Dumbbell)
4
12+ reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 6
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 6
3A
Squat (Barbell)
2
10 reps
RPE 6
3B
Leg Extension
2
20 reps
RPE 6
4
Walking Lunge (Dumbbell)
2
12+ reps
RPE 6
5
Seated Calf Raise
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Single Arm High Row (Cable)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
7
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Single Arm High Row (Cable)
4
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
7
Rear Delt Fly (Cable)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-12 reps
RPE 7
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Single Arm High Row (Cable)
4
10 reps
RPE 8
5
Wide Grip Pull-Up
2
AMRAP
RPE 8
6
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
8
Rear Delt Fly (Cable)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Single Arm High Row (Cable)
3
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
7
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-12 reps
RPE 7
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Single Arm High Row (Cable)
4
10 reps
RPE 8
5
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
7
Rear Delt Fly (Cable)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-12 reps
RPE 7
RPE 9
2
Barbell Row
4
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Single Arm High Row (Cable)
4
10 reps
RPE 8
5
Wide Grip Pull-Up
2
AMRAP
RPE 8
6
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
10 reps
RPE 8
8
Rear Delt Fly (Cable)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 6
2
Barbell Row
2
10 reps
RPE 6
3
Seated Row (Cable)
2
10 reps
RPE 6
4
Single Arm High Row (Cable)
2
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
2
10 reps
RPE 6
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
7
Rear Delt Fly (Cable)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8-10 reps
8-12 reps
RPE 7
RPE 8
2
Seated Hamstring Curl
4
12 reps
RPE 8
3
Single-Leg Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8-10 reps
8-12 reps
RPE 7
RPE 8.5
2
Seated Hamstring Curl
4
12 reps
RPE 8
3
Single-Leg Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8-10 reps
8-12 reps
RPE 7
RPE 9
2
Seated Hamstring Curl
4
12 reps
RPE 8
3
Single-Leg Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8-10 reps
8-12 reps
RPE 7
RPE 8
2
Seated Hamstring Curl
4
12 reps
RPE 8
3
Single-Leg Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8-10 reps
8-12 reps
RPE 7
RPE 8.5
2
Seated Hamstring Curl
4
12 reps
RPE 8
3
Single-Leg Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8-10 reps
8-12 reps
RPE 7
RPE 9
2
Seated Hamstring Curl
4
12 reps
RPE 8
3
Single-Leg Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8-10 reps
8-12 reps
RPE 6
RPE 6
2
Seated Hamstring Curl
3
12 reps
RPE 6
3
Single-Leg Leg Curl
3
15 reps
RPE 6
Week 1
1 / 7 Weeks
Day 2
1
Leg Extension
3 Sets
15 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
1 Set
8-10 Reps
8-12 Reps
@7
@8
3A
Squat (Barbell)
3 Sets
10 Reps
@8
3B
Leg Extension
3 Sets
20 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12+ Reps
@8
5
Seated Calf Raise
4 Sets
15 Reps
@8
Day 4
1
Trap Bar Deadlift
2 Sets
1 Set
8-10 Reps
8-12 Reps
@7
@8
2
Seated Hamstring Curl
4 Sets
12 Reps
@8
3
Single-Leg Leg Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8
@8
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-12 Reps
@7
@8
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Chest Fly (Machine)
4 Sets
10 Reps
@8
4
Arnold Press
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Incline Curl (Dumbbell)
5 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
5 Sets
12 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-12 Reps
@7
@8
2
Barbell Row
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
5
Skull Crusher (Dumbbell)
5 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@8
7
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8