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Spartan Beast Prep - Day 1


6-Week Hybrid Strength & Hypertrophy Cycle

Program Overview

This program maintains focus on functional bodybuilding while subtly incorporating elements that will benefit Spartan Beast preparation. The emphasis remains on building strength, adding muscle mass, and movement quality.

Week 1-6 Schedule

Monday - Strength Day 1

Tuesday - MAF Aerobic Base Run (30-60 min)

Wednesday - Strength Day 2

Thursday - Yoga/Recovery (30-60 min)

Friday - Strength Day 3

Saturday - Long Slow Distance Run (60-120 min)

Sunday - Rest

WEEK 1

Week 1 - Day 1

Warm-up (8 min)

  • 2 min Cardio of Choice

  • 3 Sets:

    1. Hand Support Split Squat: 6-8 reps/side @22X1

    2. Lateral Banded Walk: 10-15 steps/direction

    3. Dead Bug: 6-8 reps/side @20X1

A) Primary Movement (14 min): Tempo Back Squat

Every 3:00 x 4 Working Sets

  • Warm-up Set 1: 5 reps @33X1 - Easy

  • Warm-up Set 2: 5 reps @33X1 - Easy

  • Working Set 1: 5 reps @33X1 - RPE 7

  • Working Set 2: 5 reps @33X1 - RPE 8

  • Working Set 3: 5 reps @33X1 - RPE 9

  • Working Set 4: Drop to Set 1 weight, 5+ reps @20X0

B) Supporting Lift (12 min): Bradford Press to Full Press

4 working sets; rest 90 sec between sets

  • 6-8 reps per set

  • Loading: 1-2 warm-up sets, RPE 7 on first working set, keep same weight

  • Progression: Reps decrease in weeks 3 and 5 to allow weight increase

C) Detail Work (10 min): 3 sets

  1. Barbell Curl: 6-8 reps @21X1 - rest 30 sec

  2. Dumbbell Shrugs: 10-12 reps - rest 60 sec and back to 1

D) Pump Work (8-10 min): 2-3 working sets

  1. Toes Elevated Donkey Calf Raise: 15-30 reps @20X0 - directly into

  2. Feet Anchored Sit Up: 12-20 reps @20X0 - rest 60 sec

Cooldown (5 min): 2 sets

  1. Feet Elevated Hamstring Stretch: 30 sec/side

  2. Couch Stretch: 30 sec/side

  3. Reclining Hero Pose: 60 sec
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