The Spartan Lean Muscle Training Program Workouts

MONDAY: STRENGTH (FULL BODY) 

90 seconds rest between exercises

SUPERSET (3 TIMES)

1A. BODYWEIGHT SQUAT X20

1B. PUSH-UPS X10

1C. SIT-UPS X12

2. BARBELL BENCH PRESS 4X6

3. BARBELL SQUATS 4X8

4. STANDING MILITARY PRESS 4X10

5. BARBELL DEADLIFT 4X6-8

SUPERSET (3 TIMES)

6A. JUMPING SPLIT SQUATS X20 (10 PER LEG)

6B. ELBOW PLANK X30 SEC

6C JACK KNIFE CRUNCH X10

TUESDAY: HIGH INTENSITY UPPER BODY

60 seconds rest between exercises

2-MILE JOG

SUPERSET (3 TIMES)

1A. INCLINE DUMBBELL CHEST FLY X10

1B. INCLINE HEX PRESS (DUMBBELL TOGETHER) X10 

2. BURPEE 7X8

SUPERSET (3 TIMES)

3A. TRIPOD ROW (SINGLE-ARM DUMBBELL ROW) X10 PER SIDE

3B. DUMBBELL SHRUG X15

SUPERSET (3 TIMES)

4A. HAMMER CURL X12

4B. TRICEP KICKBACK X10 PER SIDE

5. MOUNTAIN CLIMBERS (4X30 SECONDS)

WEDNESDAY: HIGH-INTENSITY LOWER BODY

60 seconds rest between exercises

4 MILES ON STATIONARY BIKE

SUPERSET (3 TIMES)

1A. GOBLET SQUAT (DUMBBELL) X15

1B. ROMANIAN DEADLIFT (DUMBBELL) X12

2. WALKING LUNGES 5X20 (10 PER LEG – 100 STEPS TOTAL)

SUPERSET (3 TIMES)

3A. GLUTE BRIDGE (WITH BANDS) X12

3B. ALT. HEEL TOUCHERS X20

3C. BICYCLE CRUNCHES X30 (15 PER SIDE)

2 MILES ON STATIONARY BIKE

SUPERSET (3 TIMES)

4A. JUMP SQUATS X10

4B. SIDE ELBOW PLANK X30 SEC (PER SIDE)

THURSDAY: FULL REST DAY

Use this day to focus on complete recovery. Do a series of stretches and foam rolling. If you have
access to a Cold Plunge, use it. It will help reduce inflammation and speed up the recovery process. 

FRIDAY: HIIT TRAINING AND CORE

45 seconds rest between exercises

1-MILE JOG

SUPERSET (3 TIMES)

1A. CHIN-UP X5

1B. KNEE-TO-ELBOW PLANK X30 SEC

1C. ARM CIRCLES X15 SEC (EACH SIDE)

0.5-MILE JOG

SUPERSET (3 TIMES)

2A. BENCH DIPS X12

2B. BOX JUMPS X8

2C. HANGING KNEE RAISES X5-10

0.5-MILE JOG

SUPERSET (3 TIMES)

3A. THRUSTERS (FRONT SQUAT TO PRESS) X10

3B. PLANK WALK-OUT X5

3C. CRUNCHES X10

1-MILE JOG

SATURDAY: CALISTHENICS AND BALANCE

60 seconds rest between exercises

5-MIN ROWING SESSION

SUPERSET (3 TIMES)

1A. PUSH-UP PAUSE (PAUSE AT TOP) X10

1B. TRX PISTOL SQUAT X10 (PER LEG)

SUPERSET (3 TIMES)

2A. KETTLEBELL SWINGS X30

2B. BIRD FEEDER DEADLIFT X10 (PER LEG)

3A. SQUATTED CRAB WALK (WITH BAND) 3X20 (10 STEPS PER DIRECTION)

4A. JUMP-ROPE 4X60 SEC

SUPERSET (3 TIMES)

5A. BIRD DOG X10 (5 PER SIDE)

5B. TRX PIKE X10

SUPERSET (3 TIMES)

6A. BATTLE ROPES X25 SEC

6B. BENCH HOP OVER X25 SEC 

SUNDAY: ACTIVE REST DAY

Use this day to just get moving, but nothing overly taxing. Go for a 45-minute walk or participate in
an activity or hobby you enjoy.