Spartan V (1.5)

2nd Phase  of the mass building protocol

The new class of Spartan training continues. This multi phase program will build you into a futuristic elite warrior ready for your own suit of power armor. 
Phase 1,1.5  A hypertrophy program to pack on pounds of muscle. 
Phase 2 A strength protocol to make sure you are Spartan strong.
Phase 3 A performance protocol to enhance speed, endurance, athletic and combat performance.
Each Phase can be repeated or cycled to achieve the results you want.
(This program won't give you the body of a 7' genetically engendered, bionically enhanced super soldier with unbreakable bones but it will hopefully make you bigger, stronger and more prepared for life's every day battles. )

Take rest days as needed. 3 days on 1 day off is a good start. 

Start at 15 to 20 reps matching first reps each set adding 1 to 2 reps each week to first set. Raising the weight if you can get more than 25 reps.
Rep  rir (reps in reserve) 3 then rir 2
Rep range 15 to 20 building to 20 to 25
If you are fully recovered and feel you need more stimulus you could add up to 6 sets of each exercise. Start with 3 sets if 4 sets are too many. 
Week 8 is a deload week, less sets lower weight same reps.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lateral Raise (Dumbbell)

Seated Dumbbell Curl

Skull Crusher

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Chest Fly (Dumbbell)

Pullover (Dumbbell)

Rear Delt Row

Squat (Low Bar)

Romanian Deadlift (Dumbbell)

Split Squat (Dumbbell)

Standing Calf Raise

Shrug (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Upright Row (Dumbbell)

Lying Rear Lateral Raise

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