Spartan Push Pull Legs

Spartan Push Pull Legs

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What is a Spartan?

A Spartan is known as one of the most powerful, well-disciplined warriors in the world, standing in the center of the Spartan state, and training in the disciplines and honor of Sparta.

Why name this program after the Spartans? The Spartans have an admirable amount of discipline, toughness, resilience, and work ethic, an amount that we should strive to match. This Push Pull Legs program is designed to test your mental and physical toughness and push you to a place you have never been before, a level of physical aptitude you have yet to reach.

The program is centered around these compound movements:

  • Flat Bench Press
  • Overhead Press
  • Deadlift
  • Rows
  • Back Squat

The structure of the program is as follows:

  • 8 weeks of science-based programming based on the art of linear periodization proven to get even the most advanced athletes to a state of progressive overload, stimulating and growing the muscles and your strength.

The program contains these workout days:

Push Day:

  • A Chest, Shoulders, and Tricep based day centered around both the Bench Press and Overhead Press

Pull Day:

  • A Back and Bicep based day centered around your Deadlift and row movements.

Leg Day:

  • A Leg based day centered around your Back Squat and other accessory movements.

By starting this program, you will be taking the first steps towards the physique of your dreams and obtaining the mental and physical toughness of a warrior.