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Spartan Workout Bodybuilding

A change of pace can stimulate new gains in the physique and that is certainly true with the Spartan approach to building the body.

The Spartan approach dovetails nicely with bodybuilding goals because the Spartan effect is similar to bodybuilding – muscular but lean.

Attitude

The Spartan philosophy starts with the mental aspect as these guys were as tough as they come. From being a baby on upward they were conditioned for war. They were given this approach from their culture – “Taught never to retreat, never to surrender.” That’s a great attitude to take to the gym as well.

These guys didn’t mind mixing muscle work and cardio work. They could do both. Bodybuilders too often shy away from cardio/aerobic, and they shouldn’t as the consistent cardio work really leans out the physique.

Time

The Spartans didn’t really worry about the time for getting going. That could be time to fight or time to train. They stayed in a constant condition to do either. In other words, they were in shape all the time. They didn’t get in shape once a year for a contest – instead, they were always in shape, always ready to go.

Here is a Spartan Weekly Workout

Split Body Resistance Routine

Monday a.m.

Wednesday a.m.

Friday a.m.

Feet Elevated Push-ups – 4 x 15

Explosive Push-ups – 4 x 15

Push-ups – 4 x 15

Dips – 3 x 12

Weighted Dips – 3 x 12

Dips – 3 x 12

Close Grip Chin-ups  3 x 12

Close Grip Chin-ups  3 x 12

Close Grip Chin-ups  3 x 12

Wide Grip behind head chin up – 3 x 10

Wide Grip behind head chin up – 3 x 10

Wide Grip behind head chin up – 3 x 10

Monday p.m.

Wednesday p.m.

Friday p.m.

One leg Squat  3 x 12

One leg Squat  3 x 12

One leg Squat  3 x 12

Platform Jump  3 x 5

Platform Jump  3 x 5

Platform Jump  3 x 5

One leg calf raise 3 x 12

One leg calf raise 3 x 12

One leg calf raise 3 x 12

Sprints

Sprints

Sprints

Partial Crunch 3 x 12

Partial Crunch 3 x 12

Partial Crunch 3 x 12

Hanging Leg Raise 2 x 10

Hanging Leg Raise 2 x 10

Hanging Leg Raise 2 x 10

Hyperextension 2 x 15

Hyperextension 2 x 15

Hyperextension 2 x 15

This entire training routine is composed of bodyweight movements you can do anywhere.

For more information checkout Spartan Fitness And Health

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