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Spartan II

by Ryan L.
14 athletes joined

Program Description

They let me pick. Did I ever tell you that? Choose whichever Spartan I wanted. You know me. I did my research, watched as you became the soldier we needed you to be. Like the others, you were strong and swift and brave. A natural leader. But you had something they didn't. Something no one saw but me. Can you guess? Luck... Was I wrong?

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 14, 2024 05:42
  • Last Edited
    Feb 01, 2025 10:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Hip Abductor (Machine)
4
10 reps
RPE 7.5
4
Standing Calf Raise
4
10 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Hip Abductor (Machine)
4
10 reps
RPE 7.5
4
Standing Calf Raise
4
10 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Hip Abductor (Machine)
4
10 reps
RPE 7.5
4
Standing Calf Raise
4
10 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 7
3
Hip Abductor (Machine)
4
10 reps
RPE 7.5
4
Standing Calf Raise
4
10 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7
3
Arnold Press
4
10 reps
RPE 6
4
Chest Fly (Machine)
4
10 reps
RPE 6.5
5
Dip (Bodyweight)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Shrug (Dumbbell)
4
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
4
Wrist Curls
4
15 reps
RPE 6
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
3
Arnold Press
4 Sets
10 Reps
@6
4
Chest Fly (Machine)
4 Sets
10 Reps
@6.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@8
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 1
1
Lat Pulldown
4 Sets
10 Reps
@7
2
Shrug (Dumbbell)
4 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
15 Reps
@6
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 3
1
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@7
3
Hip Abductor (Machine)
4 Sets
10 Reps
@7.5
4
Standing Calf Raise
4 Sets
10 Reps
@7.5
5
Russian Twist
3 Sets
20 Reps
@8