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Spartan off season strength

by Russell S.
13 athletes joined
4.0
(1 rating)

Program Description

Gain strength and maintain overall Spartan conditioning

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 01, 2024 07:49
  • Last Edited
    Jan 03, 2025 09:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
-
2
Bench Press (Barbell)
4
5 reps
-
3
Wide Grip Pull-Up
3
5 reps
-
4
Overhead Press (Barbell)
4
5 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Skull Crusher
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Barbell Row
3
10 reps
-
5
Push Up (Incline)
1
2
10-15 reps
10-15 reps
-
-
6
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Barbell Row
3
10 reps
-
5
Push Up (Incline)
1
2
10-15 reps
10-15 reps
-
-
6
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Upright Row (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Upright Row (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Bycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Bycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Trap Bar Deadlift
3
3 reps
-
3
Walking Lunge
1
100 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Step-Up (Weighted)
1
-
6
Hanging Toes To Bar
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Trap Bar Deadlift
3
3 reps
-
3
Walking Lunge
1
100 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Step-Up (Weighted)
1
-
6
Hanging Toes To Bar
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Bycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Bycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-60 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-60 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-60 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 6
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 6
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3A
Farmer's Walk (Weighted)
1
1 mins
-
4
Plank
1
1 mins
-
5
Side Plank
1
1 mins
-
6
Dead Hang
1
1 reps
-
7
Hollow Hold
1
1 mins
-
8
Bucket Carry
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3A
Farmer's Walk (Weighted)
1
1 mins
-
4
Plank
1
1 mins
-
5
Side Plank
1
1 mins
-
6
Dead Hang
1
1 reps
-
7
Hollow Hold
1
1 mins
-
8
Bucket Carry
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3
Suitcase Carry
3
50-60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3
Suitcase Carry
3
50-60 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3A
Farmer's Walk (Weighted)
1
1 mins
-
4
Plank
1
1 mins
-
5
Side Plank
1
1 mins
-
6
Dead Hang
1
1 reps
-
7
Hollow Hold
1
1 mins
-
8
Bucket Carry
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
3A
Farmer's Walk (Weighted)
1
1 mins
-
4
Plank
1
1 mins
-
5
Side Plank
1
1 mins
-
6
Dead Hang
1
1 reps
-
7
Hollow Hold
1
1 mins
-
8
Bucket Carry
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
5
Chin-Up (Bodyweight)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
5
Chin-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
3
Overhead Press (Barbell)
1
2
1
10 reps
8 reps
5 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
2
1
8 reps
5 reps
3 reps
-
-
-
5
Chin-Up (Weighted)
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
40 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
40 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
50 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
50 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
60 mins
-
2
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weighted Hike
1
60 mins
-
2
Stretching
1
20 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Trap Bar Deadlift
4 Sets
5 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
7
Bycle Crunch
3 Sets
20 Reps
-
Day 4
1
Run
1 Set
40 mins
-
3A
Farmer's Walk (Weighted)
1 Set
1 mins
-
4
Plank
1 Set
1 mins
-
5
Side Plank
1 Set
1 mins
-
6
Dead Hang
1 Set
1 Reps
-
7
Hollow Hold
1 Set
1 mins
-
8
Bucket Carry
1 Set
1 mins
-
Day 5
1
Yoga
1 Set
20-30 mins
-
Day 3
1
Run
1 Set
40-60 mins
@6
2
Stretching
1 Set
20 mins
-
Day 6
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
2
Squat (Barbell)
1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
3
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
-
-
-
4
Sumo Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
Day 7
1
Weighted Hike
1 Set
40 mins
-
2
Stretching
1 Set
20 mins
-
Day 1
1
2km Row
1 Set
10 mins
-
2
Bench Press (Barbell)
4 Sets
5 Reps
-
3
Wide Grip Pull-Up
3 Sets
5 Reps
-
4
Overhead Press (Barbell)
4 Sets
5 Reps
-
5
Dip (Bodyweight)
3 Sets
12 Reps
-
6
Skull Crusher
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Shrug (Dumbbell)
3 Sets
10 Reps
-