When we talk about Spartan training, the movie 300 immediately comes to mind, where a few warriors with unusual physiques, face entire armies in epic battles, but we must know that Sparta really existed and those chosen for battle. they were trained with very rigorous exercise plans.
In Sparta, future warriors were chosen from a very young age, looking at their physical and mental qualities, training non-stop with the sole objective of becoming authentic warriors with incredible potential.
Obviously, we cannot do exactly the workouts that they did, since, surely, their methods would not have the best application in today’s gyms, that is why we have adapted a training routine with the materials that we have in the Today to perform the definitive Spartan training and show off an extraordinary and functional physique.
Spartan routine
Giant series for Spartans
For this routine we will use giant series, that is, we will do several exercises in a row, one after the other, without resting between them, something that will give the training a high intensity .
Due to the hardness of the giant series, we must use a lower weight than we normally use in order to finish all the repetitions of all the series successfully.
Torso-Leg System for Spartans
We will base the routine on the torso / legs system, which consists of dividing the muscular work between the upper and lower body in different sessions, something that has reported very satisfactory results that we will take advantage of in this training.
Monday – Torso
- 4 rounds of the following exercises, resting 5 minutes between each giant set.
- Pull-ups with supine grip – as many as we can.
- Incline Dumbbell Bench Press – 12 reps.
- Barbell Military Press – 10 reps.
- Alternating Dumbbell Curl – 12 reps.
- Pulley Triceps Extensions – 15 reps.
- Push-ups – all we can.
Tuesday – Legs
- 4 rounds of the following exercises, resting 5 minutes between each giant set.
- Squats – 12 reps.
- Quadriceps extensions – 15 repetitions.
- Feet High Press – 10 reps.
- Lying hamstring curl – 15 reps.
- Standing Heel Raise – 15 reps.
- Strides (without weight) – all we can
Wednesday – Abdomen and race
- 3 rounds of the following exercises, resting 2 minutes between each set.
- Bench Kneeling Squat – 15 reps.
- Oblique Shrugs – 12 reps.
- Lying down shrugs – 15 reps.
- Running at intervals:
- 10 minutes of running at a moderate pace.
- 5 rounds of:
- 3 minute sprint.
- 2 minutes at a moderate pace.
- 10 minutes of running at a moderate pace.
Thursday – Torso
- 4 rounds of the following exercises, resting 5 minutes between each giant set.
- Barbell Flat Bench Press – 12 reps.
- Prone grip barbell row – 12 reps.
- Dumbbell Lateral Raises – 15 reps.
- Scott Bench Curl – 15 reps.
- Parallel (narrow) funds – as many as we can.
- Elevated push-ups – all we can.
Friday – Legs
- 4 rounds of the following exercises, resting 5 minutes between each giant set.
- Romanian deadlift – 12 reps.
- Standing hamstring curl – 15 reps.
- Press feet together – 10 reps.
- Front squat – 15 reps.
- Seated Heel Raise – 15 reps.
- Strides (without weight) – all we can.
Saturday – Running
- Run at a good pace for 45 minutes.
Sunday – Break
Both rest and nutrition take on an important role for any Spartan in their training, since in order to recover properly after such hard sessions, it is necessary to provide the body with the nutrients it requires and enough hours of sleep.
Do you dare with Spartan training?
As you can see, it is not an ordinary routine that the typical gym monitor can put on you, which makes it a challenge that, in addition to giving us the opportunity to achieve an outstanding physique, will take us out of the monotony, providing us with an incentive extra to put on sports clothes and pound ourselves.
