3 Week Spartacus Workout Routine

To be 100% honest with you I have never seen the modern Spartacus television series. But I’ve definitely seen the promotions for the show with all the lean bodies and ripped muscles my TV can handle. These impressive physiques didn’t happen by accident as it took weeks of disciplined training and nutrition. I’m going to give you the blueprint for building a similar lean physique.

If you’ve been following my blog for any serious length of time you’ll surely notice the video demonstrations I’ve done of the Spartacus Workout series created by Rachel Cosgrove. These are some very impressive workouts, which also produce fantastic results with the minimal amount of time required. I decided to combine these awesome Spartacus Workouts into a mini-training routine that just about any one can use to improve their bodies.

First off, if you’re completely new to working out or if you’ve been exercising at the same intensity of a local Curves Gym then you might want to take it a little easy with this routine. I don’t want anybody jumping on this training routine before their bodies are completely ready for it. Puking, passing out and lying spread eagle on the floor are all ways to quickly kill any motivation you may have for future workouts.

Now that I’ve gotten all of that mumbo jumbo out of the way let’s get down to the nitty gritty details…

There are 3 Spartacus Workouts I’ve created blog posts and video demonstrations of that can be found here:

Spartacus Workout
Spartacus Workout 2.0
Spartacus Workout 2012

Each one is different and difficult in its own right. The obvious choice for a 3 week training routine would be to alternate the 3 workouts 3 times per week. Instead of taking the easy route I’m going to attempt to drastically increase the difficulty of this program in order to get better results.

The order of the exercises for each of the Spartacus Workouts is going to remain the same although there is going to be one HUGE, and vitally important, difference. Make sure you pay close attention to the work-to-rest ratios. This is what’s really going to turn these “workouts” into an actual training routine. At the very start of the 3 Week Spartacus Workout Routine you’ll notice the high amount of intensity, but by the end of it you’ll be crying for your mama.

Here are the work-to-rest ratios for each of the three weeks.

Week 1: 40 seconds / 20 seconds
Week 2: 50 seconds / 10 seconds
Week 3: 60 seconds / 15 seconds

You will alternating the Spartacus Workouts 3 times per week just like I’ve shown in the table below.


If you’re an animal and you’re looking for a little ‘something’ extra then I have just the thing for you. For the advanced trainee we’re also going to throw in some High Intensity Interval Training (HIIT) sessions.

At the end of the Spartacus Workouts you’re going to add on the following amount of HIIT. I personally prefer just doing this on an inclined treadmill and hopping off to the sides during the rest periods, but do whatever floats your boat.

Week 1: 5 rounds of 30 seconds / 30 seconds
Week 2: 5 rounds of 40 seconds / 40 seconds
Week 3: 5 rounds of 60 seconds / 60 seconds

If you have the time to train on the days in between the Spartacus Workouts then it’ll be wise to use this time to do additional HIIT. Perform the same work-to-rest ratios that you would for the particular week you’re on only bump up the rounds to 7-10 total. Also increase the speed and incline of the treadmill to boost the intensity.

Overall this 3 Week Spartacus Workout Routine is going to be tough, but with this exponential degree of increased difficulty you’ll also be guaranteeing your body will achieve better results. At the end of the day the thrill of beating whatever challenge lays in front of you will be motivation enough to continuing on your neverending goal of success not limited to your body, but your life.

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  1. Jovi80

    September 28, 2012 at 8:52 am

    Wow! Thanks for the workout routine!! I am going to commit to this the following three weeks! Are you on Instagram?


  2. Liz Cromwell

    October 7, 2012 at 3:31 pm

    Josh, Thanks for putting this information up on the web! I live and work in Guatemala and I am looking forward to trying the 3 week spartacus workout. I have been running for the last couple of months but I am BORED. I hope to lose some weight and see results! Thanks again.



    January 17, 2013 at 12:43 pm

    Please can you send me some routines to my email. I need to loss weight


  4. Ryan Adair

    February 17, 2013 at 5:44 am

    Hi I have been doing the spartacus workout for a week now and loving it. I was hoping you could advise on diet and whether to use protein shakes or not?


    • Josh Schlottman

      May 15, 2013 at 9:31 pm

      Hi Ryan, I definitely recommend taking a whey protein shake. Drink half before your workout and half afterwards.


  5. marco

    April 4, 2013 at 1:19 pm

    hey nice Post. I love spartacus workout. I Do it 3 times a week Witze 45/15. One tune bodyweight Witze burpees etc
    But ist spartacus Not a Form of hiit?

    Marco Form germany


    • Josh Schlottman

      May 15, 2013 at 9:26 pm

      Spartacus workout is definitely a form of HIIT, but it is different than from what most people think of HIIT workouts.


  6. Kenny

    December 23, 2013 at 10:54 am

    I have the mens health Spartacus workouts that I downloaded but I don’t have the schedule. where can I get it?


    • Josh Schlottman

      January 3, 2014 at 10:47 am

      Hi Kenny, I didn’t create a “schedule” for this program but you can just take the image of the schedule from this post and save it to your computer or phone.


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About Josh

josh-and-dog Hi, My name's Josh and my life mission is to help as many people in the world possible to achieve their goals in health and fitness. I believe we're all worthy of having the body, mind and soul of a happy and strong person. I've been training since I graduated with a degree in Nutrition and after I received my Certified Strength and Conditioning (CSCS) certification. I'm looking forward to giving all I can to get you to your goals. 💪
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