Spartacus workout plan with PDF

Spartacus workout plan can help you improve your physical and mental fitness. Download the ultimate Spartacus workout plan pdf.

spartacus workout pdf

What is spartacus workout?

The Spartacus workout is a high-intensity interval training (HIIT) workout that involves a series of compound exercises performed in a circuit format. It was created by Men’s Health and named after the famous gladiator Spartacus.

The Spartacus workout typically consists of 10 exercises performed in a circuit format, with each exercise being performed for 60 seconds followed by a 15-second rest period. The exercises can be modified to suit your fitness level and may include moves such as squats, lunges, push-ups, and burpees.

Spartacus workout benefits

Spartacus workout grows your muscles and makes you look stronger.

  • Improving cardiovascular fitness: The high-intensity intervals of the Spartacus workout can help to improve your aerobic fitness and increase your endurance.

  • Burning calories: The Spartacus workout can help you to burn a significant number of calories in a short amount of time, making it an effective option for weight loss.

  • Building strength: The compound exercises in the Spartacus workout, such as squats and lunges, can help to build strength and improve muscle tone.

  • Convenient and time-efficient: The Spartacus workout can be done in a relatively short amount of time and requires no equipment, making it a convenient option for people with busy schedules.

Spartacus workout plan

The Spartacus Workout Plan is a great option for those who want to challenge their body and see results quickly. The number of sets is based on physical ability.

Spartacus workout plan – No equipment

  • 20 squats
  • 10 deep side lunges
  • 20 arm raises
  • 6 jumping lunges
  • 20 side-to-side chops
  • 6 slow climbers
  • 10 plank arm raises
  • 10 plank leg raises
  • 10 plank rotations
Spartacus Workout pdf

Spartacus workout plan – With dumbbells

Do this workout 3 days a week. If you find you can’t keep working for the entire 40 seconds, use a lighter weight. If you could keep going hard for additional 15 seconds, progress to a heavier weight.

Having dumbbells, you can also do other workouts besides Spartacus training. For example, you can try our 5 day dumbbell workout plan, or 12 week dumbbell workout.

Spartacus workout PDF

Spartacus workout plan PDF

FAQ about Spartacus workout?

Do this circuit 3 days a week.

As a general rule, it’s a good idea to include at least one day of rest between HIIT workouts to allow your body time to recover. If you are just starting out with the Spartacus workout or are new to exercise, you may want to start with one or two sessions per week and gradually increase the frequency as you become more comfortable.

Yes.  High-intensity circuit training is used in the Spartacus workout to burn fat as well as build muscle.

While the Spartacus workout can help to build muscle, it may not be the most effective option for building muscle mass. To build muscle mass, it is typically recommended to perform exercises using heavier weights and lower reps, as this can help to increase muscle size and strength.

If your goal is to build muscle mass, you may want to consider incorporating strength training exercises using heavier weights into your routine in addition to doing the Spartacus workout.

The Spartacus workout typically lasts for about 20-30 minutes.

It consists of a series of compound exercises performed in a circuit format, with each exercise being performed for 60 seconds followed by a 15-second rest period. The Spartacus workout typically includes 10 exercises, although the specific exercises may vary.

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