Spartacus Workout 2012

spartacus workout 2012

Well I’m back again with the Spartacus Workout 2012 and this one is just as intense as the prior ones.  If you haven’t done one of these Spartacus Workouts before then be prepared to get your butt kicked because this bad boy is intense.

I’ve personally have done both of the others but I have yet to give this one a try and I’m scheduling it in for this Thursday.  These kind of metabolic resistance training workouts are by far the most effective method of burning fat while building lean muscle.

spartacus workout 2012

The Spartacus Workout 2012 isn’t going to turn you into a bodybuilder so you shouldn’t worry about building bulky muscles if you’re a lady and guys will surely build some lean muscle with this workout.  But guys just don’t expect to look like Ronnie Coleman by the end of the workout. “Light weight babeh!”

And if you haven’t yet seen my video demonstrations of the Spartacus Workout and Spartacus Workout 2.0 then be sure to watch them as well.

The Spartacus Workout 2012 Details

For this workout you’re going to perform 10 exercises in a circuit fashion with periods of 40 seconds of work followed by 20 seconds of rest.  After you have finished all 10 exercises then take a 2 minute recovery period before starting it back up again.  Make sure you complete the circuit three times total.

You can do this Spartacus Workout 2012 three times per week preferably with a day of rest in-between workouts.  I would recommend doing it Monday, Wednesday and Friday and on the days in between you can do a HIIT workout.

If you’re a beginner then I would recommend using some lighter weights but obviously if you’re a fitness nut like me then you can use some heavier dumbbells.  On previous Spartacus Workouts I’ve used 20-25 lb. dumbbells but if you’re a beginner don’t be afraid to use 5 lb. to 15 lb. dumbbells.

The Spartacus Workout 2012 Video

Spartacus Workout 2012 Exercises

  1. Dumbbell Squat to Alternating Shoulder Press & Twist
  2. Mountain Climber & Pushup
  3. Dumbbell Side Lunge & Curl
  4. Plank Walkup with Dumbbell Drag
  5. Dumbbell Stepover
  6. Dumbbell Single-Arm Alternating Clean
  7. Pushup-Position Row & Squat Thrust
  8. Goblet Squat and Alternating Reverse Lunge
  9. Dumbbell Russian Twist
  10. Dumbbell Straight-Leg Deadlift & Row

If you give this Spartacus Workout 2012 a try be sure to leave a comment below letting me know what you thought of the workout!

About The Author → Hi, I’m Josh. I’m a Certified Strength & Conditioning Specialist with a degree in Nutrition. I’ve spent the last 10 years in the fitness world as a trainer and coach. I wanted to create a site to be able to reach people all over the world with hopes it’ll bring inspiration to live a better life through nutrition and exercise. I believe we all are capable of becoming our best selves with the proper knowledge and action. To your health!
  • Reply suzzane January 30, 2012, 3:18 pm

    these workouts seem great but are good for women too…i mean i don’t want to be all built n stuff, i just want to trim off some amount of body fat

    • Reply Audrey butler October 26, 2012, 7:19 am

      I’ve been doing his workouts. GREAT for burning calories and losing fat. Challenging and fun!

  • Reply adrian gonzalez January 31, 2012, 2:00 am

    should i combine this workout with other weight training and/or cardio to gain maximum results?

    • Reply Josh Schlottman January 31, 2012, 9:32 am

      Hi Adrian, you can combine it but I wouldn’t necessarily recommend it. This workout if done correctly will be intense enough.

      • Reply Eric Montes April 24, 2013, 10:31 pm

        I do weight training does the spartacus count as a cardio day? please and thanks.

  • Reply Tracy February 9, 2012, 1:08 pm

    Thanks so much for posting this workout. I can’t wait to begin. How soon could I see results if follwing the schedule you suggest?

  • Reply jenn February 12, 2012, 6:27 am

    i loved it… i have to admit my husband and i only made it through one round…we tried to do it right after body pump… but we are going to rock out the three rounds today!! i cant wait!!

    • Reply Josh Schlottman February 20, 2012, 8:41 am

      Go for it Jenn!

  • Reply win February 17, 2012, 9:19 am

    Hi Josh,
    I’m a beginner and really like to try this work out. Can I start with 1 set for the first week,2 sets for the second week and complete 3 sets for the following weeks? do i still need to do some cardio before the work out? Thanks!

    • Reply Josh Schlottman February 20, 2012, 8:35 am

      Hi Win, yes you can do that or you could also lower the work times to 30 seconds and increase the rest times to 60 seconds to lessen the intensity.

      • Reply win February 24, 2012, 12:41 pm

        Do I still need to do some warm up and cool down after and before the actual Spartacus workout?

  • Reply Trisha March 21, 2012, 6:07 pm

    great workout josh! i only made it through 1 round tonight….but i did a pretty intense leg/treadmill workout this monring….but was too excited to try it.
    i am hoping that some of the things i found on your website helps me lose this last 20 lbs. I’m already down 80! Im going to do the fast tomorrow.
    thanks again

  • Reply lewis April 2, 2012, 1:11 am

    Great workout bt shud I b doin cardio aswell

  • Reply Maarten April 5, 2012, 11:26 am

    Great to see there is another Spartacus workout! I really love those and my girlfriend loves the fact that I do these sessions too 😉 I usually switch between Spartacus training 1&2 for variation and I love the intensity of it. Since I began with these trainings, I believe like 2 years ago, I don’t need to go to the Gym anymore, it really saves a lot of time! So I basically just one to thank you for sharing these great workouts with us and I hope you’ll keep up the work.

    • Reply Josh Schlottman April 5, 2012, 5:38 pm

      Awesome Maarten! Glad you’re achieving so much success with these Spartacus workouts.

  • Reply kurt April 15, 2012, 11:29 am

    this is one of the best workouts in the world i have been a fan of your workouts since i saw the first spartacus (2010? i dont remember) workout but i stopped due to some problems, anyways THANK you for showing the workout guide, gotta get me some abs, b**ches love abs

  • Reply ken April 16, 2012, 8:47 am

    may i ask?

    how long does it take for my body to get better? i this is my first time working out and this is the first gym routine thing i have done, now my body feels like its burning, i cant even feel my stomach

    but it seems your professional so i will continue this, im just wondering why it hurts so much?

    im age 16 btw

  • Reply Luke April 20, 2012, 12:31 pm

    Is it allright to do this everyday during weekdays?
    also it is allright to workout in the afternoon then maybe in the evening do this spartacus workout?

  • Reply CJ April 21, 2012, 4:48 am

    Josh, what kind of warm-up exercises and cool down stretching do you recommend, if any?

    • Reply Josh Schlottman April 30, 2012, 1:25 pm

      Hey CJ, I would recommend doing a combination of mobility and muscle activation exercises for a warmup along with foam rolling. For cool down I usually just do a quick all around stretching routine.

  • Reply Dave April 23, 2012, 6:47 am

    Hi Josh, thanks a bunch for showing how to do this 2012 version of spartactus workout. I did it 2 days ago and damn its tough! therefore.. doing again for sure LOL. I would also like to add some muscle so looking at doing a mix of 5×5, 4×10, 3×15 Upper & Lower on Mon & Tues to start week and then this spartacus 2012 on Thurs & Sat. So today, Mon, will see me doing Upper at 5×5, next Mon as 4×10 or 3×15.. etc.

    Would this mix of doing a muscle focus and a more cardio-burn Spartacus together work well? For the off days, I will do a bike or hike as I really want to get outdoors more and leave 1 day as rest. My overall goal – to reduce my current approx 18% body fat (age 49) and conquer some big hikes this summer.

    Again, thanks a ton for doing the video demo.. really helped me get started on it.

    Cheers, Dave

  • Reply Zach April 29, 2012, 11:25 pm

    Josh, how many weeks would you recommend doing this workout for, so that you don’t get stuck in a “rut”?

    • Reply Josh Schlottman April 30, 2012, 1:19 pm

      Hey Zach, I wouldn’t do this Spartacus Workout more than a month before switching things up.

  • Reply Steve Mitchell May 4, 2012, 7:16 am

    I’ve been doing this workout twice a week, alternating with two days a week of weight lifting. Prior to starting this I was in a rut with my lifts. After three weeks of this routine I’m setting new personal bests every session. Awesome. I also like using the Seconds Pro iPhone app for this routine so I don’t have to remember what’s coming up next.

  • Reply leon May 8, 2012, 5:20 am

    Can i squeeze the workout in a 3 day period without a day rest and can in do the 1.0 workout one day and the next time the 2.0.

    • Reply Josh Schlottman May 19, 2013, 10:32 am

      If your body can handle it then it shouldn’t be a problem.

  • Reply Daniel May 29, 2012, 3:54 am

    What about doing all 3 Spartacus workouts in a week. Monday do the first one, Wed the second one, and Friday this new one? That would mix it up I would think. Is that going to be less effective than doing one for a month than switching? Thx.

    • Reply Josh Schlottman June 19, 2012, 9:23 am

      Yeah you could try that, it’ll be a great way to mix things up.

  • Reply Nick June 6, 2012, 11:29 am

    Hey Josh,
    I’m a 22y/o guy, 6’1″, 225 lbs. I’m looking to lose the extra fat and tone up, but not lose any of the bulk that I’ve gained from classic weight training. I’m currently doing your HIIT workout Tues, Thurs, Sat, and classic weight training Mon, Wed, Fri. Is the HIIT enough or would this workout be good to replace my weight training with? I have 20-30 lbs I would like to lose. What would I replace this with after a month of doing it, so I don’t plateau.


    • Reply Josh Schlottman June 19, 2012, 9:13 am

      Hi Nick, I definitely wouldn’t recommend eliminating the resistance training workouts. Keep doing the HIIT along with some metabolic resistance training workouts.

  • Reply Vaan June 11, 2012, 4:39 pm

    Hi Josh, I have not worked out in a while and I am out of shape. Male, 5’10, 220lbs (ideal weight 180). Do you recommend jumping into this program right away or should do cardio/hiit for a month and build endurance before i attempt the program?
    Looking for maximum results during summer 2012…

    many thanks and great website!

    • Reply Josh Schlottman June 19, 2012, 9:08 am

      Hi Vaan, it’ll be pretty darn hard jumping right into this Spartacus Workout if you haven’t trained in a while. You could start with HIIT but I would recommend doing this workout but with lower work periods and higher rest periods and work your way up from there.

  • Reply Palmer June 19, 2012, 1:07 pm

    Hardest workout I’ve done. Just tried it for the first time today, and was dead half way through the third round and I’m an athletic 19yo male. Great workout, thanks!

  • Reply John July 11, 2012, 7:38 pm

    This Spartacus workout 2012 post really motivates me to hit the gym hard during my workout. Thanks for this really great workout routine 2012, I hope that I can stick to my routine and stay motivated now. This workout seems to be really intense. I really like your website, send me an email some time I also have a website.

  • Reply Robert E July 19, 2012, 8:51 am

    Hey Josh, thanks for all you do, man! Can I do a HIIT session (elliptical) on my off days of Spartacus 2012 or do you think its too much for this particular program? Thanks again.

    • Reply Josh Schlottman May 16, 2013, 10:57 am

      Sure Robert, but wouldn’t recommend the elliptical. Get on the treadmill or a spin bike at least.

  • Reply Sid July 30, 2012, 10:12 pm

    Hey Josh, I am 6’1, weigh 154 pounds, lean, athletic and gym regularly. I usually do 6 days a week of gym training and I also swim on a daily basis as part of cardio training and to maintain a toned V-shaped figure. I just started the Spartacus workout a couple of days ago with a plan to move on to the Spartacus 2.0 and 3.0 workout in a few weeks time. Will this Spartacus workout help me get toned, gain muscle and maintain a lean figure, or should I in addition, continue weight training on the 4 days of rest between the Spartacus workouts week? Or will the Spartacus workout make me thinner and lose muscle?

    • Reply Josh Schlottman May 16, 2013, 10:55 am

      You can add in some HIIT cardio workouts too. Just make sure you’re also following a proven fat burning diet too.

  • Reply Ryan September 19, 2012, 6:43 pm

    I’ve wanted to try the Spartacus workout for a while but I’ve been worried that I would lose bicep mass.. Is there a modification to one of the Spartacus workouts that would target biceps?

  • Reply V September 28, 2012, 2:04 pm

    Great work as always! 🙂

  • Reply Matej October 3, 2012, 6:14 am

    I’ve been doing this workout for a few week and the results are great. I’ve lost some weight and I feel better. Before switching to this I was doing the first version of the Spartacus workout. So only thing I’ve kept is the dumbbell swing.
    I do have a problem with the Mountain Climbers and the entire #7 exercise. I’ve had a lot of injuries on my lower left side so they are a bit uncomfortable. Now the Mountain Climbers aren’t a huge issue because they cause discomfort only during extreme weather changes.
    However is there anything that could substitute the jumping part of that squat thrust? Should I break it down into 2 separate exercises?

    • Reply Josh Schlottman May 16, 2013, 10:39 am

      Sure, just do the exercise one leg at a time. It’ll be less explosive but it’ll save your joints.

  • Reply Josh October 5, 2012, 10:05 pm

    Ilove workouts but ima work out type of guy. It’s just motivation.

  • Reply April October 16, 2012, 1:09 pm

    Can’t wait to try this! I loved the original and hadn’t heard about the newer versions. Thanks for posting. 🙂 I’m loving your site!

  • Reply April October 19, 2012, 12:49 pm

    Just did this and it was great! I was drenched in sweat and pretty fatigued by round 3. Thanks for the post. 🙂

  • Reply Josh December 7, 2012, 9:43 pm

    Im going to start the workout, I have my dumb bells. I also got some whey powder. How many shakes should i drink a day, and should i replace meals with shakes or just cut down on how much i eat?

    • Reply Josh Schlottman May 15, 2013, 9:48 pm

      Cut down on what you eat (the bad stuff) and you can take a protein shake after your workout.

  • Reply Joshua January 6, 2013, 8:17 am

    is this workout a HIIT workout? the reason why i am asking is because i already lost 90lbs and I want to tone up!

    • Reply Josh Schlottman May 15, 2013, 9:41 pm

      Yes, you can count the spartacus workout as a HIIT workout.

  • Reply jose January 6, 2013, 5:47 pm

    fantastic combo of compound hitt movements , thanx josh, this is a crazy workout. I cant wait for spartucus 2013

  • Reply Dillan Muir February 9, 2013, 5:42 pm

    i am a 20 year old 130 lb guy looking to add some definition to my already thin some what athletic build. is this workout going to do that for me? build lots of muscle but also keep cut?

  • Reply Chris March 2, 2013, 9:41 am

    What are thw negatives to doimg thos work out everyday?

    • Reply Josh Schlottman May 15, 2013, 9:27 pm

      Your body could adapt to the workout and if you’re pushing it too hard too soon you could get injured or overtrain.

  • Reply Marco / Germany April 5, 2013, 5:12 am


    nice blog. I love the spartacus workout. – I have one question: Is it better to do only spartacus 3-4 times a week? Or to ad a regular whole Body muscle building workout one time per week and do spartacus 2-3 times only?

    I want to gain a little bit more muscle but loosing much more fat.

    Greets from germany


    • Reply Josh Schlottman May 15, 2013, 9:25 pm

      Hi Marco, I would recommend just sticking with the spartacus workouts for a while if your goal is to lose more body fat while also gaining some muscle.

  • Reply Scott July 17, 2013, 7:00 am

    I’ve done this workout for a while now and love it! I do it once or twice a week along with workouts for my personal goals (mud racing, triathlons). I added a few moves to make it even more difficult and really blast my core!
    On the mountain climber push-ups I balance on a medicine ball while doing the mountain climbers. Then I do push-ups with one hand on the ball and one on the floor and explode up and move to the other side and switch hands. I do one pushup on each side then back to mountain climbers.
    On the side lunges with curls I simply do the curls while balancing on one leg after the lunge.
    And on the dead lift rows I alternate arms with the rows. All these moves require more stability, thus more work for your core.
    You can also vary the amount of weights for each session from lighter to heavier to keep from plateauing.

  • Reply Gabs August 18, 2013, 1:13 pm

    Doing the Spartacus Workout 2012 now for a while I’ve extended that whole thing to a in German so called “Trimm-Dich-Pfad”. The workout, with 2 additional exercies (Triceps dips; Sprints-Jerrycanlift), is implemented in a 5,9km run. Killin’, but rockin’!

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