Spartan Beast
Sport
Advanced
Body
Plan Details
The Spartan Beast routine by DonovanPozo is a 22 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This 8-week Spartan Beast training program calls for four workouts per week. Each session will challenge you in a different way to prepare you for the various sprints and obstacles you will face during the race. Train hard for four days, and focus on recovering during your off-days, which should include foam rolling and light mobility work. Train hard and train smart. Day one is a strength day in the weight room. Getting stronger sets the foundation for improving your other fitness attributes and ensures that you will have the strength to complete any obstacle. Day two challenges your anaerobic system. In the first four weeks, you will perform Hurricane training, which is derived from the Training for Warriors System. It will improve your ability to sprint and execute short bursts of strength and power, and will even enhance your aerobic system. Day three is a trail running day, so you can train in the same environment as a race. This will improve your long-duration endurance and prepare you for the ever-changing terrain. It also calls for intermittent bodyweight exercises to simulate random obstacles scattered throughout the course. Day four builds muscular endurance via density training. During a Spartan Beast, your entire body will begin to fatigue, eventually slowing you down. The density day will prepare your muscles to be used over and over again.
Routine detail
Day 1
Week 1 Day 1
Est. 79 min
11 exercises
Barbell Squat
5 Sets x 3 Reps
Box Jump Multiple Response
5 Sets x 5 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Pull-Up
3 Sets x 5 Reps
Dip
3 Sets x 8 Reps
Farmers Walk
3 Sets x 80 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Bodyweight Squat
2 Sets x 24 Reps
Bodyweight Lunge
2 Sets x 24 Reps
Split Jump
2 Sets x 24 Reps
Burpee
2 Sets x 12 Reps
Day 2
Week 1 Day 2
Est. 47 min
10 exercises
Sprint
3 Sets
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Sprint
3 Sets
Barbell Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Sprint
2 Sets
Barbell Clean
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Burpee
2 Sets x 8 Reps
Day 3
Week 1 Day 3
Est. 52 min
5 exercises
Run
10 Sets x 5 Reps
Bodyweight Walking Lunge
10 Sets x 20 Reps
Tiger Crawls
10 Sets x 20 Reps
Mountain Climber
10 Sets x 20 Reps
Burpee
10 Sets x 20 Reps
Day 4
Week 1 Day 4
Est. 46 min
6 exercises
Mountain Climber
2 Sets x 1 Reps
Bodyweight Walking Lunge
2 Sets x 1 Reps
Chin-Up with Knee Raise
2 Sets x 1 Reps
Bodyweight Wall Squat
2 Sets x 1 Reps
Push-Up
2 Sets x 1 Reps
Burpee
2 Sets x 1 Reps
Day 5
Week 2 Day 1
Est. 106 min
11 exercises
Barbell Squat
6 Sets x 4 Reps
Box Jump Multiple Response
6 Sets x 5 Reps
Kettlebell One-Arm Swing
4 Sets x 25 Reps
Pull-Up
4 Sets x 5 Reps
Dip
4 Sets x 10 Reps
Farmers Walk
4 Sets x 100 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 24 Reps
Bodyweight Lunge
3 Sets x 24 Reps
Split Jump
3 Sets x 24 Reps
Burpee
3 Sets x 12 Reps
Day 6
Week 2 Day 2
Est. 137 min
10 exercises
Running
1 Set
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Running
1 Set
Barbell Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Running
1 Set
Barbell Clean
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Burpee
3 Sets x 30 Reps
Day 7
Week 2 Day 3
Est. 74 min
5 exercises
Run
12 Sets x 5 Reps
Bodyweight Walking Lunge
12 Sets x 25 Reps
Tiger Crawls
12 Sets x 25 Reps
Mountain Climber
12 Sets x 25 Reps
Burpee
12 Sets x 25 Reps
Day 8
Week 2 Day 4
Est. 58 min
6 exercises
Mountain Climber
2 Sets x 1 Reps
Bodyweight Walking Lunge
2 Sets x 1 Reps
Chin-Up with Knee Raise
2 Sets x 1 Reps
Bodyweight Wall Squat
2 Sets x 1 Reps
Push-Up
2 Sets x 1 Reps
Burpee
2 Sets x 1 Reps
Day 9
Week 3 Day 1
Est. 122 min
11 exercises
Barbell Squat
5 Sets x 2 Reps
Box Jump Multiple Response
5 Sets x 5 Reps
Kettlebell One-Arm Swing
4 Sets x 30 Reps
Pull-Up
4 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Farmers Walk
4 Sets x 150 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Bodyweight Squat
4 Sets x 24 Reps
Bodyweight Lunge
4 Sets x 24 Reps
Split Jump
4 Sets x 24 Reps
Burpee
4 Sets x 12 Reps
Day 10
Week 3 Day 2
Est. 145 min
10 exercises
Running
1 Set
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Running
1 Set
Barbell Curl
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Running
1 Set
Barbell Clean
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Burpee
3 Sets x 30 Reps
Day 11
Week 3 Day 3
Est. 85 min
5 exercises
Run
14 Sets x 5 Reps
Bodyweight Walking Lunge
14 Sets x 25 Reps
Tiger Crawls
14 Sets x 25 Reps
Mountain Climber
14 Sets x 25 Reps
Burpee
14 Sets x 25 Reps
Day 12
Week 3 Day 4
Est. 70 min
6 exercises
Mountain Climber
2 Sets x 1 Reps
Bodyweight Walking Lunge
2 Sets x 1 Reps
Chin-Up with Knee Raise
2 Sets x 1 Reps
Bodyweight Wall Squat
2 Sets x 1 Reps
Push-Up
2 Sets x 1 Reps
Burpee
2 Sets x 1 Reps
Day 13
Week 4 Day 1
Est. 69 min
11 exercises
Barbell Squat
2 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 3 Reps
Kettlebell One-Arm Swing
2 Sets x 25 Reps
Pull-Up
2 Sets x 8 Reps
Dip
2 Sets x 12 Reps
Farmers Walk
2 Sets x 150 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Bodyweight Squat
2 Sets x 24 Reps
Bodyweight Lunge
2 Sets x 24 Reps
Split Jump
2 Sets x 24 Reps
Burpee
2 Sets x 12 Reps
Day 14
Week 4 Day 2
Est. 114 min
10 exercises
Running
1 Set
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Running
1 Set
Barbell Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Running
1 Set
Barbell Clean
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Burpee
2 Sets x 30 Reps
Day 15
Week 4 Day 3
Est. 46 min
5 exercises
Run
14 Sets x 5 Reps
Bodyweight Walking Lunge
14 Sets x 10 Reps
Tiger Crawls
14 Sets x 10 Reps
Mountain Climber
14 Sets x 20 Reps
Burpee
14 Sets x 10 Reps
Day 16
Week 4 Day 4
Est. 39 min
6 exercises
Mountain Climber
1 Set x 1 Rep
Bodyweight Walking Lunge
1 Set x 1 Rep
Chin-Up with Knee Raise
1 Set x 1 Rep
Bodyweight Wall Squat
1 Set x 1 Rep
Push-Up
1 Set x 1 Rep
Burpee
1 Set x 1 Rep
Day 17
Week 5 Day 1
Est. 73 min
10 exercises
Trap Bar Deadlift
3 Sets x 5 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Kettlebell Rack Walk
3 Sets x 80 Reps
Hanging Alt Knee Raises
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 24 Reps
Bodyweight Lunge
3 Sets x 24 Reps
Split Jump
3 Sets x 24 Reps
Burpee
3 Sets x 12 Reps
Day 18
Week 5 Day 2
Est. 105 min
10 exercises
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Running
1 Set
Push-Up
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Running
1 Set
Machine Inverted Row
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Running
1 Set
Bodyweight Lunge
3 Sets x 12 Reps
Burpee
3 Sets x 30 Reps
Day 19
Week 5 Day 3
Est. 133 min
5 exercises
Run
18 Sets x 5 Reps
Bodyweight Walking Lunge
18 Sets x 30 Reps
Tiger Crawls
18 Sets x 30 Reps
Split Jump
18 Sets x 30 Reps
Burpee
18 Sets x 30 Reps
Day 21
Week 8 Day 1
Est. 62 min
10 exercises
Trap Bar Deadlift
2 Sets x 10 Reps
Kettlebell One-Arm Clean and Jerk
2 Sets x 10 Reps
Pull-Up
2 Sets x 8 Reps
Push-Up
2 Sets x 15 Reps
Kettlebell Rack Walk
2 Sets x 150 Reps
Hanging Alt Knee Raises
2 Sets x 15 Reps
Bodyweight Squat
2 Sets x 24 Reps
Bodyweight Lunge
2 Sets x 24 Reps
Split Jump
2 Sets x 24 Reps
Burpee
2 Sets x 12 Reps
Day 22
Week 8 Day 2
Est. 104 min
10 exercises
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Running
1 Set
Push-Up
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Running
1 Set
Machine Inverted Row
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Running
1 Set
Bodyweight Lunge
3 Sets x 12 Reps
Burpee
3 Sets x 30 Reps
Day 23
Week 5 Day 3
Est. 46 min
5 exercises
Run
10 Sets x 10 Reps
Bodyweight Walking Lunge
10 Sets x 15 Reps
Tiger Crawls
10 Sets x 15 Reps
Split Jump
10 Sets x 15 Reps
Burpee
10 Sets x 15 Reps
