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.
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
- Dumbbell Squat to Alternating Shoulder Press & Twist
- Mountain Climber & Pushup
- Dumbbell Side Lunge & Curl
- Plank Walkup with Dumbbell Drag
- Dumbbell Stepover
- Dumbbell Single-Arm Alternating Clean
- Pushup-Position Row & Squat Thrust
- Goblet Squat and Alternating Reverse Lunge
- Dumbbell Russian Twist
- 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!
Josh has been training & coaching for over 10 years while also graduating with a degree in Nutrition. His blog gets tens of thousands of visitors every month from all over the world seeking the top strategies to transform their body & lives.
59 Responses
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
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Audrey butler Reply:
October 26th, 2012 at 7:19 am
I’ve been doing his workouts. GREAT for burning calories and losing fat. Challenging and fun!
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should i combine this workout with other weight training and/or cardio to gain maximum results?
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Josh Schlottman Reply:
January 31st, 2012 at 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.
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Eric Montes Reply:
April 24th, 2013 at 10:31 pm
I do weight training does the spartacus count as a cardio day? please and thanks.
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Josh Schlottman Reply:
May 15th, 2013 at 9:23 pm
You can count the Spartacus Workout as a cardio day
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?
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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!!
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Josh Schlottman Reply:
February 20th, 2012 at 8:41 am
Go for it Jenn!
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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!
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Josh Schlottman Reply:
February 20th, 2012 at 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.
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win Reply:
February 24th, 2012 at 12:41 pm
Do I still need to do some warm up and cool down after and before the actual Spartacus workout?
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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
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Great workout bt shud I b doin cardio aswell
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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.
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Josh Schlottman Reply:
April 5th, 2012 at 5:38 pm
Awesome Maarten! Glad you’re achieving so much success with these Spartacus workouts.
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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
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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
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Josh Schlottman Reply:
May 19th, 2013 at 10:38 am
It’s called Delayed Onset Muscle Soreness
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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?
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Josh, what kind of warm-up exercises and cool down stretching do you recommend, if any?
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Josh Schlottman Reply:
April 30th, 2012 at 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.
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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
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Josh, how many weeks would you recommend doing this workout for, so that you don’t get stuck in a “rut”?
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Josh Schlottman Reply:
April 30th, 2012 at 1:19 pm
Hey Zach, I wouldn’t do this Spartacus Workout more than a month before switching things up.
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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.
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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.
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Josh Schlottman Reply:
May 19th, 2013 at 10:32 am
If your body can handle it then it shouldn’t be a problem.
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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.
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Josh Schlottman Reply:
June 19th, 2012 at 9:23 am
Yeah you could try that, it’ll be a great way to mix things up.
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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.
Thanks!
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Josh Schlottman Reply:
June 19th, 2012 at 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.
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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!
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Josh Schlottman Reply:
June 19th, 2012 at 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.
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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!
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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.
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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.
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Josh Schlottman Reply:
May 16th, 2013 at 10:57 am
Sure Robert, but wouldn’t recommend the elliptical. Get on the treadmill or a spin bike at least.
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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?
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Josh Schlottman Reply:
May 16th, 2013 at 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.
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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?
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Josh Schlottman Reply:
May 16th, 2013 at 10:42 am
Just add some bicep curls at the end of the workout.
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Great work as always!
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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?
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Josh Schlottman Reply:
May 16th, 2013 at 10:39 am
Sure, just do the exercise one leg at a time. It’ll be less explosive but it’ll save your joints.
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Ilove workouts but ima work out type of guy. It’s just motivation.
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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!
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Just did this and it was great! I was drenched in sweat and pretty fatigued by round 3. Thanks for the post.
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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?
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Josh Schlottman Reply:
May 15th, 2013 at 9:48 pm
Cut down on what you eat (the bad stuff) and you can take a protein shake after your workout.
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is this workout a HIIT workout? the reason why i am asking is because i already lost 90lbs and I want to tone up!
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Josh Schlottman Reply:
May 15th, 2013 at 9:41 pm
Yes, you can count the spartacus workout as a HIIT workout.
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fantastic combo of compound hitt movements , thanx josh, this is a crazy workout. I cant wait for spartucus 2013
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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?
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Josh Schlottman Reply:
May 15th, 2013 at 9:33 pm
Yep,
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What are thw negatives to doimg thos work out everyday?
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Josh Schlottman Reply:
May 15th, 2013 at 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.
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HI
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
Marco
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Josh Schlottman Reply:
May 15th, 2013 at 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.
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