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Sparta Workout Plan
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Sparta Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
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4 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Spartan Circuit Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 02:00

Notes:

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

Spartan Circuit Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 02:00

Notes:

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

Spartan Circuit Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 None
3 20 02:00

Notes:

This Spartan workout is just like one gigantic superset if you are more familiar with the term "superset" than "circuit". Start set #1 of exercise #1 and complete as many reps as you can for 60 seconds (20 reps is just given as the guide if you do not have access to a stopwatch). Allow yourself just 15 seconds to move from one exercise to the next - move immediately to set #1 of exercise #2, etc. etc. Once you have completed set #1 of your last exercise (exercise #10) then you're not done yet! Rest for 2 minutes and then go through all 10 exercises twice more to complete sets #2 and #3.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Traps blue Shoulders blue Forearms blue Abs blue Quads blue Calves blue Lowerback blue Glutes blue Hipflexors blue Hamstrings blue Obliques blue Triceps blue Chest blue Middleback blue Hamstrings orange Middleback orange Quads orange Shoulders orange Abs orange Chest orange Lats orange
3 Reviews Rate this plan
Thumb
almost 3 years ago #

good

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HigherLevel
about 2 years ago #

Hard work.

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Abehjha
over 1 year ago #

Yep, the hardest workout I've done in a while. It tires you out and leaves you gasping for breath.

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3 Reviews
  • Thumb
    almost 3 years ago #

    good

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  • HigherLevel
    about 2 years ago #

    Hard work.

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  • Abehjha
    over 1 year ago #

    Yep, the hardest workout I've done in a while. It tires you out and leaves you gasping for breath.

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