6 week Spartan Strength

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 a 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. The Rate of Perceived Exertion (RPE) is a scale used to measure how hard you feel you’re working during exercise, based on physical sensations like effort, breathing, and fatigue. Purpose: Helps gauge workout intensity without relying on heart rate or external load. Scale: Commonly ranges from 1 to 10 — 1 = very light effort (easy, little to no strain) 10 = maximal effort (can’t continue for long) Typical Breakdown: 1–3: Light activity, easy to maintain (warm-up or recovery). 4–6: Moderate to somewhat hard (steady cardio or moderate lifting). 7–8: Hard effort (challenging sets, tough intervals). 9–10: Very hard to maximal effort (sprint or near failure). Use: Adjust training load (weight, reps, pace) based on how you feel. Useful for auto-regulation — adapting training to daily energy and recovery levels.