Spartacus Workout

spartacus workout

Spartacus Workout

If you’ve heard anything about the show Spatacus then you already probably know how ripped the actors are in the show.

This article reviews an intense new workout plan focused on getting in gladiator shape. The Spartacus workout, named after the famous Ancient Roman slave and military leader, is going to kick you your butt.

Getting ripped and toned isn’t always easy, and it really takes a complete lifestyle shift to maintain for the long-term. The Spartacus workout and diet plan is focused on attaining a gladiator level of fitness, keeping in mind the way of life in Ancient Rome.

The TV show, Spartacus: Blood and Sand and Spartacus: Vengeance, used extensive training routines to get their actors are in some serious gladiator shape, with tons of lean muscle mass and a low percentage of body fat.

This physique really mirrors the “ideal” male body in many ways – huge biceps and pecs, washboard abs, and strong legs that can squat 180lbs easily. So I’ve developed a workout plan to get you these same results – without the bloodshed!

The Spartacus Workout

This workout should be continued for about 6-8 weeks, before you start changing things up. You’re going to need to hit the gym 5-6 days a week to see serious results. The workouts incorporate a lot of total body exercises and interval training to really get you fit. I’m also including primarily dumbbell and barbell lifts to reflect more natural body movements. Here’s the plan…

Start each workout with 10 minutes of moderate-intensity cardio to warm up your muscles.

For each exercise, aim for 4 sets of 8-12 reps or lift to muscle failure.

Monday – Legs & Shoulders

Tuesday – Chest & Triceps

Wednesday – High Intensity Interval Training

Thursday – Back & Biceps

Friday – Legs & Abs

Saturday (Optional) – High Intensity Interval Training

  • Another 30 minutes of HIIT to round out the week.

The Spartacus Diet

To really see the effects of the Spartacus workout, it’s crucial that you have a clean diet low in bad fats and carbs. I recently reviewed the Paleo Diet, which I think would complement the Spartacus workout nicely. Read more about The Paleo Diet here.

In addition to eating whole foods and cutting down on fats and carbs, I also recommend a few supplements that will get you into gladiator shape in half the time. Check these out:

  • MHP Probolic-SR Muscle Feeder – A time-released protein supplement to support muscle growth.
  • Muscle Pharm Assault – A pre-workout supplement to help you get the most out of your Spartacus workout.
  • Scivation Xtend – A branched chain amino acid supplement to aid in muscle recovery and development of lean muscle mass.

Have any questions or feedback about the Spartacus Workout? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. Hi Tyler, best to start from the Matthew McConaughey workout and lead up to here and guaranteed that you will get some good results.

    • how many months or weeks we should do the Matthew McConaughey workout before doing the spartacus work out

      • Try 6 weeks!

  2. Would you do all the four reps of one move each time, or after my first rep, goto the second move and them come back to the first four times.

    • It’s 4 sets of 8-12 reps, so you do one set of 8 reps then repeat 3 more times in a row. Hope that helps!

  3. How much rest should I do between sets for weight loss/toning? 1min?

    • 30-60 seconds


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