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BoostcampPNG

Spartan full body training

by EremYaeger

Program Description

To gain strength and lose fat and have a lot of energy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 11:55
  • Last Edited
    Sep 16, 2024 12:22
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bench Press (Barbell)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Landmine Twist
3
10 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Tricep Extension (Barbell)
3
10 reps
-
6
Wood Chop
3
10 reps
-
7
Cardio
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Tricep Extension (Barbell)
3
10 reps
-
6
Wood Chop
3
10 reps
-
7
Cardio
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Tricep Extension (Barbell)
3
10 reps
-
6
Wood Chop
3
10 reps
-
7
Cardio
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Tricep Extension (Barbell)
3
10 reps
-
6
Wood Chop
3
10 reps
-
7
Cardio
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Tricep Extension (Barbell)
3
10 reps
-
6
Wood Chop
3
10 reps
-
7
Cardio
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
60 mins
-
2
Jog
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
-
2
Shadow Kick Boxing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
-
2
Shadow Kick Boxing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
-
2
Shadow Kick Boxing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
-
2
Shadow Kick Boxing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
60 mins
-
2
Shadow Kick Boxing
1
-
Week 1
1 / 5 Weeks
Day 1
1
Cardio
1 Set
5 mins
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Back Extension (Weighted)
3 Sets
10 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Landmine Twist
3 Sets
10 Reps
-
8
Cardio
1 Set
5 mins
-
Day 2
1
Sprint
1 Set
60 mins
-
2
Jog
1 Set
-
Day 3
1
Cardio
1 Set
5 mins
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Back Extension (Weighted)
3 Sets
10 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Landmine Twist
3 Sets
10 Reps
-
8
Cardio
1 Set
5 mins
-
Day 4
1
Swim
1 Set
60 mins
-
Day 5
1
Cardio
1 Set
5 mins
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Extension (Barbell)
3 Sets
10 Reps
-
6
Wood Chop
3 Sets
10 Reps
-
7
Cardio
1 Set
5 mins
-
Day 6
1
Sprint
1 Set
60 mins
-
2
Jog
1 Set
-
Day 7
1
Shadow Boxing
1 Set
60 mins
-
2
Shadow Kick Boxing
1 Set
-