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Spartan Metabolic Power Circuit
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Spartan Metabolic Power Circuit routine by christienchurchill is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Do sets of 10 of each exercise, start with Back Squat do all 3 sets of 10 with 60 seconds between sets for 2 weeks, 45, for 2 weeks and 30 or 2 weeks. Move as quickly as possible from station to station do not go until you finish 3 sets of the exercise.
Routine detail
Mon
Power and Explosiveness
Est. 50 min
5 exercises
Long Jump
5 Sets x 3 Reps
Barbell Clean Pull
5 Sets x 3 Reps
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Dip
5 Sets x 10 Reps
Pull-Up
10 Sets x 5 Reps
Tue
Metabolic Circuit
Est. 54 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
power and explosiveness 2
Est. 53 min
5 exercises
Rocket Jump
5 Sets x 8 Reps
Barbell Snatch Pull
5 Sets x 8 Reps
Dumbbell Push Press
3 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Pull-Up
10 Sets x 8 Reps
Thu
Metabolic Circuit
Est. 54 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Sun
Metabolic Circuit
Est. 59 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
