b:bwt

The Spartan Warrior's: Basic Workout Template

Lately I have received quite a few e-mails and messages asking for a generic workout routine to focus on strength training. What I’ve done is thrown together a basic template for a strength training program that is focused on your three major lifts being the deadlift, bench press and squat. On each of these days I have included the primary accessory exercises that accompany the major compound lift for each day.

Guidelines

  1. The first exercise in your workout should be your primary, compound lift. This should be performed after warming up adequately without causing any fatigue prior to your first working set. Generally speaking, this is up to 70% of the weight you would use for your initial first set.
  2. The set and rep ranges are specific to each exercise. Personally, I have seen better gains in strength and size when deadlifting higher sets for lower reps. A standard set/rep range would be 3x6-8, which means 3 sets of 6 to 8 reps.
  3. Rest for an appropriate amount of time (3-5 minutes) between each set. This will allow you to move a maximum amount of weight each set for best possible gains in strength.
  4. Always use a weight for your working sets that is heavy enough to the point where you cannot do more than 1-2 more reps outside of the rep range without using a spotter.
  5. Every set should be lifted with max amount of intensity and focus. Note I did not say speed, but intensity.

Day 1: Deadlift Focus

  • Deadlift: 5x1-2
  • Pendlay Rows: 3x6-8
  • Weighted Chin-Ups: 3x6-8
  • Low Cable Rows: 3x10-12
  • Shrugs: 3x6-8

Day 2: Rest

Day 3: Bench Press Focus

  • Bench Press: 3x6-8
  • Incline Bench Press: 3x6-8
  • Cable Flyes: 3x8-10
  • Weighted Dips: 3x6-8
  • Overhead Press: 3x6-8

Day 4: Rest

Day 5: Squat Focus

  • Back Squat: 3x6-8
  • Leg Extension: 3x8-10
  • Stiff Legged Deadlift: 3x6-8
  • Seated Hamstring Curl: 3x10-12
  • Seated Calf Raise: 3x6-8

Day 6: Rest

Repeat starting with Day 1