6 week Spartan Strength
Add 10–20 lbs a week. Max out in week 6. Deload and do it again.
- 6 weeks
- 30 workouts
- 5 days / week
- RPE-guided
7-day free trial · iPhone
About the program
The Spartan Strength Program is designed to focus on building your strength week by week. Each week, we will increase your working sets by 10–20 lbs using an RPE system (Rate of Perceived Exertion). After a full training block, we will MAX out.
The goal is to focus more on form and technique leading up to your max-out week. After 6 weeks, deload and go for it again. You can repeat the program, always focusing on progressive overload.
How the block works
- Weeks 1–5
Build
Add 10–20 lbs to working sets each week. Dial in form and technique.
- Week 6
Max out
Test your new numbers at the end of the training block.
- Then
Deload & repeat
Recover, then run it again — always progressive overload.
Training by RPE
The Rate of Perceived Exertion (RPE) is a 1–10 scale for how hard you feel you're working, based on effort, breathing, and fatigue. It gauges intensity without relying on heart rate or external load, so you can adjust weight, reps, and pace to your daily energy and recovery.
- 1–3LightEasy to maintain. Warm-up or recovery.
- 4–6ModerateSomewhat hard. Steady cardio or moderate lifting.
- 7–8HardChallenging sets, tough intervals.
- 9–10MaximalNear failure. Can't continue for long.
Inside the program
Week 1 preview · full plan with sets, reps & HD video in the app
- Lower Body Strength
- Upper Body Strength
- Posterior Chain
- Upper Body Accessories
- Squat Focused Lower Body
Ready to get stronger?
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