Weeks 3 & 4 – Spartan Gym Supreme Lean Plan with Meal plan – Men’s Program
Weeks 3 & 4
Pick 1 of the following:
A. 30 minute run
B. Stair master level 5-7 for 30 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 30 minutes
Legs: Day 1
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBurpees 3×10
Leg extensions 3×10
Leg curls 3×10
Dumbbell step ups 3×10
Reverse lunges 3×10 each leg
Squat touch downs 3×8 each leg
Barbell lunge walks 3×15 steps each leg
Dumbbell side lunges 3×10 steps each leg
Squat jumps 3×10
Dumbbell single leg RDL 3×10
Stretch: 10 minutes
Chest: Day 2
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBurpees 3×10
Leg extensions 3×10
Leg curls 3×10
Incline barbell press 3×10
Barbell press (flat bench) 3×10
Barbell close grip press 3×10
Dumbbell press 3×10
Dumbbell front raises 3×10
Pull ups 3×10
Push ups 3×10
Stretch: 10 minutes
Back: Day 3
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBurpees 3×10
Leg extensions 3×10
Leg curls 3×10
Barbell rows (over hand grip) 3×10
Dumbbell rows 3×10
Lateral pull downs 3×10
Rear delt flies (dumbbell) 3×10
Dumbbell RDL’s 3×10
Hyper extensions 3×10
Pull ups 3×10
Push ups 4×25
Stretch: 10 minutes
Shoulders: Day 4
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBurpees 3×10
Leg extensions 3×10
Leg curls 3×10
Up right rows 12 reps
Up right rows 10 reps (incr. weight)
Up right rows 8 reps (incr. weight)
Up right rows 6 reps (incr. weight)
Barbell military press 3×10
Arnold press 3×10
Front raises 3×10
Side raises 3×10
Cable rear delt flies 3×10
Push ups 4×25
Pull ups 3×10
Stretch: 10 minutes
Arms: Day 5
Stretch: 10 minutes
Cardio: Pick one of the options above A, B, or C
Banded side steps 3×1 minuteBurpees 3×10
Leg extensions 3×10
Leg curls 3×10
Seated incline dumbbell curls 3×10
Easy bar curl 3×10
Cable curls 3×10
Standing dumbbell curls 3×10
Over head tricep extensions (cable) 3×10
Close grip bench press 3×10
Skull crushers 3×10
Push ups 4×25
Dumbbell hammer curls 3×10
Pull ups 3×10
Stretch: 10 minutes
Rest: Days 6 & 7
Stretch: 10 minutes
