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Spartan 2.0
General
Advanced
Machine strength
Plan Details
The Spartan 2.0 routine by XXX VikDiesel is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
This routine is designed as a transition program from winter bulking into spring cutting.
Routine detail
Day 1
Chest & Hams
Est. 52 min
7 exercises
Isometric Wipers
1 Set x 50 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Day 2
Triceps & Abs
Est. 49 min
7 exercises
Explosive One Leg Aternating Pushups
1 Set x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Jumping Jacks
2 Sets x 30 Reps
Decline Bench Knee Raise
3 Sets x 15 Reps
Machine Dip
4 Sets x 8 Reps
Day 3
Back & Calfs
Est. 47 min
8 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 6 Reps
Cable Upright Row
2 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
2 Sets x 15 Reps
Day 4
Biceps & Abs
Est. 44 min
7 exercises
Gorilla Chin-Up with Crunch
1 Set x 15 Reps
Preacher Curl Machine
3 Sets x 8 Reps
V-Up
3 Sets x 20 Reps
Rear Stretch One Arm Cable Curls
3 Sets x 10 Reps
Line Drills
3 Sets x 8 Reps
Alternating Cable High Curl (Biceps to Head)
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Day 5
Delts & Quads
Est. 47 min
6 exercises
Barbell Alternating Front and Back Press
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 8 Reps
Full R.O.M. Dumbbell Lateral Raises
4 Sets x 10 Reps
Barbell Walking Lunge
3 Sets x 20 Reps
Full R.O.M. Dumbbell Front Raises
5 Sets x 8 Reps
Deep Squat Box Jumps
4 Sets x 8 Reps
Day 6
Plyo Shock
Est. 55 min
9 exercises
Bodyweight Bench Press
1 Set x 50 Reps
Battle Ropes
1 Set
Abdominal Pendulum
2 Sets x 25 Reps
Straight Leg Toe Jump
1 Set x 50 Reps
Burpees
1 Set x 20 Reps
Machine Inverted Row
2 Sets x 25 Reps
Dumbbell Alternating Tricep Kickback
1 Set x 50 Reps
Alternating Floor Leg Raise
2 Sets x 25 Reps
Step Machine
1 Set
