Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 10 good reps every set. Shoot to get as many explosive (clapping) push-ups as possible each set (perform until failure each set as "15" is just the recommended number).
ADVANCED USERS: Stand on a BOSU Ball during the military press, overhead plate press, and front plate raise. Additionally, the true Spartacus workout plan should also include 20 minutes of HIT (High Intensity Training) circuits at the end of each workout and optionally some martial arts, stretching, and gymnastics training.
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3 sets, 15 reps, 01:30 rest
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3 sets, 15 reps, 01:30 rest
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3 sets, 15 reps, 01:30 rest
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3 sets, 15 reps, 01:30 rest
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3 sets, 12 reps, 01:30 rest
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3 sets, 15 reps, 01:30 rest
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3 sets, 20 reps, 01:30 rest
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3 sets, 10 reps, 01:30 rest
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This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators. There is also an additional "Sparta Workout" here on WeightTraining.com that ma... more
Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 12 good reps every set. Shoot to get as many pull-ups, inverted rows, and weight plate bench dips as possible each set (perform until failure each set as "15" is just the recommended number for those particular exercises).
ADVANCED USERS: The true Spartacus workout plan should also include 20 minutes of HIT (High Intensity Training) circuits at the end of each workout and optionally some martial arts, stretching, and gymnastics training.
| Exercise | |
|---|---|
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3 sets, 15 reps
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3 sets, 15 reps, 01:00 rest
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3 sets, 15 reps
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3 sets, 15 reps, 01:00 rest
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3 sets, 15 reps
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3 sets, 15 reps, 01:00 rest
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3 sets, 30 reps
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3 sets, 20 reps, 01:00 rest
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This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators. There is also an additional "Sparta Workout" here on WeightTraining.com that ma... more
Today is a grab bag day where you should concentrate on performing light cardio, dynamic and static stretching, and some very light weight kettlebell/dumbbell circuits. Begin with 10 minutes of running on the treadmill followed by 10 minutes of stationary rowing and then choose your own assortment of light exercises and light stretches for the next 30-40 minutes.
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1 sets, 00:10:00
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1 sets, 00:10:00
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This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators. There is also an additional "Sparta Workout" here on WeightTraining.com that ma... more
Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 10 good reps every set. Shoot to get as many pull-ups, inverted rows, and weight plate bench dips as possible each set (perform until failure each set as "15" is just the recommended number).
ADVANCED USERS: The true Spartacus workout plan should also include 20 minutes of HIT (High Intensity Training) circuits at the end of each workout and optionally some martial arts, stretching, and gymnastics training.
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This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators. There is also an additional "Sparta Workout" here on WeightTraining.com that ma... more
Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 12 good reps every set.
ADVANCED USERS: Stand on a BOSU Ball during the military press, overhead plate press, and front plate raise. Additionally, the true Spartacus workout plan should also include 20 minutes of HIT (High Intensity Training) circuits at the end of each workout and optionally some martial arts, stretching, and gymnastics training.
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This Spartacus workout plan is the REAL Spartacus workout routine that was used by the cast of the STARZ "Spartacus: Blood and Sand" TV series to transform themselves into looking like ripped and ready Gladiators. There is also an additional "Sparta Workout" here on WeightTraining.com that ma... more
I used to be somewhat hesitant about trying some of the different "movie workouts", "TV workouts", etc. but I really honestly like the Spartacus Workout.
One really cool thing is that workout #1 and #5 and #2 and #4 are the exact same workout using the same exercises BUT with one huge difference - on one day you get 1.5 minutes of rest in between each set and the other day you have to superset exercises together. It really makes you realize how tweaking the rest times can really affect your workout because ordinarily you only think about changing sets/reps/weight and don't really pay much attention to the rest times.
The Spartacus Workout Routine is a very tough workout plan overall if you use challenging weight but I really liked the results I saw with this (even though I only stuck with it for about 2 weeks). I need to give it a try again in 2012, the Spartacus Workout Plan is also a nice plan to mix it up a little. Give it a try!
It's hard but worth it
One tough, intense mother of a workout. It'll have you sweating buckets . The clap push-ups, inverted rows and bent over long bar rows will leave you swearing out loud. I'd think the stick crunch should be replaced with a combination pulse ups/scissor kicks.
Pretty good workout plan so far. I'm at the end of the second week and the results are quite noticeable. I've got a sweet 4 pack going on :D and my chest and biceps are definitely more toned.
Loved it!
I just started he Spartacus workout and to be honest i love it, the Squats and Deadlifts work so many muscle groups out and i can see results already, my muscles are already getting bigger
Did it, loved it - 15 reps squats make's me rember once upon a time a was doing 20 reps squat and milk, loading more each time until I litterally passed out and had to quit training for a couple weeks.... ahahhha ok, it was not that intense doing spartacus, but supersets squats and military over bosu is quite good complexes. 15 reps has been a chance for a while - I'm ready for an other workout now.
this is sparta