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BoostcampPNG

Spartan Plan at Home

by Dylan E.
4 athletes joined

Program Description

Its meant to help gain, lose, or maintain weight. Its simple, but challenging. Once you can do 12 reps of 3 sets then you need to add weight. 3 days a week. Take a break in between each day then weekends off. Can add cardio 2 times a week if you want, recommended if trying to lose weight as well. But diet is key for anything. The thumbnail is a photo from google.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 01:24
  • Last Edited
    Feb 21, 2025 02:37
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
12 reps
RPE 9.5
2
Wide Grip Pull-Up
3
12 reps
RPE 9.5
3
Walking Lunge
3
1
12 reps
RPE 9.5
-
4
Push Up
3
15 reps
RPE 9.5
5
Squat (Bodyweight)
3
12 reps
RPE 9.5
6
Pike Push Up
3
10 reps
RPE 9.5
7
Plank
2
2 mins
RPE 10
8
Hammer Curl
3
12 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Dips Between Chairs
3 Sets
12 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
12 Reps
@9.5
3
Walking Lunge
3 Sets
1 Set
12 Reps
@9.5
-
4
Push Up
3 Sets
15 Reps
@9.5
5
Squat (Bodyweight)
3 Sets
12 Reps
@9.5
6
Pike Push Up
3 Sets
10 Reps
@9.5
7
Plank
2 Sets
2 mins
@10
8
Hammer Curl
3 Sets
12 Reps
@9.5
Day 2
1
Dips Between Chairs
3 Sets
12 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
12 Reps
@9.5
3
Walking Lunge
3 Sets
1 Set
12 Reps
@9.5
-
4
Push Up
3 Sets
15 Reps
@9.5
5
Squat (Bodyweight)
3 Sets
12 Reps
@9.5
6
Pike Push Up
3 Sets
10 Reps
@9.5
7
Plank
2 Sets
2 mins
@10
8
Hammer Curl
3 Sets
12 Reps
@9.5
Day 3
1
Dips Between Chairs
3 Sets
12 Reps
@9.5
2
Wide Grip Pull-Up
3 Sets
12 Reps
@9.5
3
Walking Lunge
3 Sets
1 Set
12 Reps
@9.5
-
4
Push Up
3 Sets
15 Reps
@9.5
5
Squat (Bodyweight)
3 Sets
12 Reps
@9.5
6
Pike Push Up
3 Sets
10 Reps
@9.5
7
Plank
2 Sets
2 mins
@10
8
Hammer Curl
3 Sets
12 Reps
@9.5