This Spartacus workout routine and diet plan is guaranteed to turn you into a lean, mean, Spartan fighting machine. All you have to do is stay true to the plan for 30 days.

Workout routine

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SESSION 1: Chest

A chiseled chest

5×20 incline bench press
5 x 20 high cable fly’s
5 x 20 clock push ups
5 x 20 clap push ups
5 x 20 machine chest press
5 x 20 peck deck

SESSION 2: Legs

Got feathers?

5 x 20 BB box step ups
5 x 20 walking BB lunges
5 x 20 stiff legged dead lifts
5 x 20 leg curl SUPERSET 5 x 20 leg extension
5 x 20 Squat dead lifts
5 x 20 weight plate calf raises

SESSION 3: Back

Back to the coliseum

5 x 20 wide to close jump pulls
5 x 20 double arm DB rows
5 x 20 wide grip cable rows
5 x 20 behind the body BB shrugs SUPERSET  5 x 20 DB shrugs
5 X 20 close grip bb rows
5 x 20 weighted hyper extensions

SESSION 4: Shoulders

Boulders for shoulders

5x 20 BB seated military press
5 x 20 machine shoulder press
5 x 20 side raises
5 x 20 front raises
5 x 20 handstand push ups
5 x 20 upright cable rows

spartacus workout routine

SESSION 5 Arms

Arm war

5 x 20 wide grip BB curls SUPERSET 5 x 20 tricep dips
50 x 20 preacher curls SUPERSET 5 x 20 close grip BB press
5 x 20 single cable curls SUPERSET 5 x 20 rope pull downs
5 x 20 wide hammer curls SUPERSET 5 x 20 skull crushers
5 x 20 eccentric chin ups SUPERSET 5 x 20 eccentric dips
5 x 20 bear crawls SUPERSET 5 x 20 crab crawls

Common questions

What is a superset? A superset is 1 set which contains 2 or more exercises.

What does DB mean? DB = dumbbell

What does BB mean? BB = barbell

What are eccentric movements? Eccentric movements focus on the lengthening of the muscle as opposed to the concentric phase that focuses on the shortening of the muscle.

What if I can’t complete 20 sets? If you cant complete 20 sets try a rest pause routine where you take a break for 3-5 seconds then continue with the exercise.

How much rest is allowed between each exercise? 45 seconds, no more, no less.

The Spartacus workout routine diet plan

This is your 30-day fat loss bible that will guarantee fat loss.

NO MORE EXCUSES
NO MORE CRYING
NO MORE SKIPPING WORKOUTS
NO MORE FAD DIETS
NO MORE STARVING YOUR BODY
NO MORE OVER EARTING
NO MORE EXCESS BODY FAT

It’s simple, you’re no longer going to be a weak-minded human being. You’re going to become a lean, mean, Spartan fighting machine. Ditch the ‘I can’t’ attitude and adopt the ‘I can’ attitude.

The rules

1, THE ONLY DRINK YOU WILL CONSUME IS WATER WATER WATER AND MORE WATER. (GREEN TEA AND BLACK COFFE is ACCEPTABLE BUT NO MILK OR SUGAR)
2, NO ALCOHOL! IF YOU CAN’T GO 30 DAYS WITHOUT CONSUMING ALCOHOL YOU HAVE A PROBLEM
3, NO FRUIT JUICES, SMOOTHIES, ENERGY DRINKS, SPORTS DRINKS SODA, OR FIZZY DRINKS
4, DITCH THE REGULAR HORMONAL INFESTED MILK FOR ALMOND MILK
5, SWAP ALL YOUR WHITE CARBOHYDRATES FOR BROWN CARBOHYDRATES
6, YOU WILL NOT CONSUME CARBOHYDRATES AFTER 6.00PM (OR 4-5 HOURS BEFORE BED IF YOU WORK SHIFTS)
7, THE ONLY FRUITS AND VEGETABLES YOU’RE GOING TO CONSUME ARE BERRIES, BROCCOLI, ASPARAGUS AND SPINACH
8, OATS WITH BERRIES AND A SCOOP OF WHEY PROTEIN FOR BREAKFAST, DON’T FORGET YOUR ALMOND MILK
9, MID MORNING PROTEIN SHAKE MIXED WITH WATER EVERY DAY
10. FOR LUNCH ITS EITHER CHICKEN, TURKEY OR FISH MIXED WITH SWEET POTATOE  ALONG WITH  A HANDFULL OF SPINACH AND BROCCOLI , POP IT IN SOME TUPPERWEAR AND YOUR GOOD TO GO
11. HANDFULL OF ALMONDS OR ANOTHER  WHEY SHAKE FOR YOUR MID DAY SNACK
12. FOR DINNER ITS EITHER CHICKEN TURKEY OR FISH WITH A HANDFULL OF BROCCOLI AND SPINACH
13. BEFORE BED YOU WILL EAT 1-3 BOILED EGGS
14. REPEAT THIS NUTRITION PLAN EVERY DAY FOR 30 DAYS
15. CONSUME AN A-Z MULTI VITAMIN, VITAMIN C AND FISH OILS EVERY MORNING
16. 10 MINUTES OF SKIPPING WILL BE PERFORMED EVERY MORNING UPON WAKINING
17. 15 INUTES OF HIGH INTENSIT INTERVAL TRAINING WILL BE PERFORMED THREE TIMES A WEEK AFTER OR BEFORE YOUR WORKOUTS
18. YOU WILL HIT THE WEIGHTS 5 TIMES A WEEK TO NOT BE WEAK
19. YOU WILL GET BETWEEN 6-8 HOURS SLEEP PER NIGHT
20. YOU WILL NOT WEIGH YOURSELF THROUGHOUT THE 30 DAYS . . . SAVE IT FOR THE 31st DAY

QUITTERS DON’T WIN AND WINNERS DON’T QUIT . . . SO DON’T QUIT ON ME

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans