Spartan Plan at Home

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.

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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

Dips Between Chairs

Wide Grip Pull-Up

Walking Lunge

Push Up

Squat (Bodyweight)

Pike Push Up

Plank

Hammer Curl

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