The Spartacus Workout 2.0


With the huge success of the first Spartacus Workout training video I decided to also make a video for the 2.0 version as well.  Now this workout isn’t for total beginners and you’re going to want to build some base before you give this one a shot because this bad boy is intense.

But with that intensity you’ll also get way better results with this Spartacus Workout 2.0 than your average run of the mill gym workout.  Also be sure to put down the 5 lbs. baby rattle dumbbells and grab some heavier weights…this goes for men AND women.

I’d recommend doing this program 3x’s per week with a day of rest in between the workouts.  If you’re looking for a great fat loss diet to go along with this workout I’d check out my Xtreme Fat Loss Diet review too.

Do each exercise in the Spartacus Workout 2.0 for 40 seconds and rest for 20 seconds.  After you complete all the exercises be sure to immediately repeat the whole thing.  After you’ve just finished the first and second rounds you can then take a 2 minute rest before doing the whole thing over again 2 more times.

The short 20 seconds rest periods will allow you to have just enough rest time to use heavier weights but also keep your heart rate cranking.  Spartacus training isn’t something for the weak at heart and if you have a goal that you want to achieve then this is an awesome workout to get you on the right path.

But like all workouts they’ll only last so long.  After about 6 weeks you’re going to want to change up your workout because you just won’t be getting the same results you used to because your body will quickly adapt to the Spartacus training workout routine.

I really recommend investing in an interval timer so you don’t have to worry about keeping time during this workout.  Check out my Gymboss review for the one I like to use and recommend.

And now onto the Spartacus Workout 2.0!

Exercises For The Spartacus Workout 2:

1. Dumbbell Hang Pull

2. Offset Dumbbell Reverse Lunge

3. 1-Arm Dumbbell Swing

4. Thrusters (AKA Squat Presses)

5. 1-Leg 1-Arm Underhand Grip Dumbbell Row

6. Dumbbell Chop

7. Plank to Push-up

8. Rotational Dumbbell Single-Leg Deadlift

9. Burpee

10. Squat Jump

Create greatness,


P.S. – If you’re looking for the first Spartacus Workout program go here => Download The Spartacus 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 Dubz229 February 7, 2011, 7:53 pm

    [..YouTube..] still working with the first one, but i’ll be sure to try this once I’m done. Thanks Josh

  • Reply Steve February 8, 2011, 8:08 am

    Hi Josh, you recommend this workout 3 times a week. Do you recommend weight training and cardio on the other days? Would I be wasting my time if I did the spartacus workout more than 3X per week?


  • Reply r1colar February 12, 2011, 4:27 pm

    [..YouTube..] Much gratitude is given for your vivid demonstration! 🙂

  • Reply Shaun March 16, 2011, 3:38 pm

    I just finished a 4 week stint of doing Spartacus #1 3 times a week in addition to my regular workouts. I was just planning on starting Spartacus 2.0. Great video demonstrating all the excercises to make sure they are done correctly. I just had a question about what range of weights to use. I am not familiar with some of these excercises so unsure of weights to begin with. Any help would be appreciated

    • Reply Josh Schlottman March 24, 2011, 7:50 pm

      @Shaun Glad you’re planning on continuing with the Spartacus workout 2.0.

      You should find a weight that is challenging but it doesn’t cause your form to suffer. For guys a good starting weight would be to go with 8-15 lb. dumbbells. And be sure to continually be upping the amount of weight your using to keep getting results.

  • Reply myronmakesitrain March 29, 2011, 7:53 pm

    [..YouTube..] why is your shirt not off? lol

  • Reply TheRubenKIII April 17, 2011, 3:49 pm

    [..YouTube..] question: how many calories do u say this whole workout burns???? including part 1 & 2 together

    • Reply Josh Schlottman April 23, 2011, 2:22 pm

      It really depends on your current fitness level and metabolism, but you could easily burn 800-1000 calories per each Spartacus workout.

  • Reply Joesph May 30, 2011, 9:37 pm

    Hello Josh!

    I was once a healthy athlete who use to play sports all the time and get girls chasing after me; However, Once the pressures of school began to wear on me, I began to eat more and work out and exercise less, I gained a total of 100 lbs in a few short years, giving my current wait at 240 lbs, This is obviously unacceptable and I wish to change that fact.

    Your exercise regime seems to be my calling, however, I do have a question; How effective is the Afterburn for this and how long will it last? Also, any recommendations on what other exercises to look into after the Spartacus 2.0 starts to become “easier”?

    • Reply Josh Schlottman May 31, 2011, 10:41 pm

      Hi Joseph, the afterburn can continue up to 36 hours after the workout and depending on how hard you workout and how well your body is adapted to the workout it could easily go that long.

      I’m currently developing a continuing program to this spartacus workout, be on the look out of it!

  • Reply Omkar July 1, 2011, 1:05 pm

    Plz can tell me spartacus hard workout for cycling
    i want to improve my parfomac

    • Reply Josh Schlottman July 5, 2011, 6:37 pm

      Hey Omkar, not too sure if the Spartacus Workout is going to help much with cycling as it wasn’t made with that purpose in mind.

  • Reply nick July 30, 2011, 8:10 pm

    Yes been doing it for 2weeks now. I do c changest on my abbs. At first it was really killing me..cus im more of bodybulider. But now im glad that im yr work out, as it not only gets me ripped , but gives me a dam good cardoi work.

  • Reply Alejandro August 28, 2011, 4:36 pm

    Hey Josh i’am 141 pounds and 6ft1 i want to build up
    some muscle, im going to start a new diet full of protein
    do you think this is a good workout plan for my goal?

    • Reply Josh Schlottman September 16, 2011, 7:09 pm

      Hi Alejandro,

      Just make sure you’re eating a lot of vegetables along with healthy fats in addition to the protein that you’ll be eating. be sure to keep me updated!

  • Reply duke September 26, 2011, 11:27 pm

    Hey Josh,
    i am finishing up the first Spartacus workout and about to start the second one in a week. My question is will i gain any muscle even if it is just a little bit with the new 2.0 workout?

  • Reply todd October 20, 2011, 11:33 pm

    hello, i have been doing the spartacus workout 3 X a week. mon, wed , fri…lifting chest and tri tues, back an bi thurs, legs and shoulders sat..sunday rest. i have been doing this routine for 2 week feeling stronger, and already seeing results. my only concern is being sore during the week, working out with not much rest except for sunday. i want to do this for 6 weeks and see where it will take me the spartacus workout ok to perform on days inbetween lifting?

  • Reply colin February 1, 2012, 12:17 pm

    Hey Josh, I am a complete nubby when it comes to working out and exercising, aside from navy boot camp. I really want and need to get into shape for myself and my kid, but I don’t know where to begin. I am a slightly unheathy and overweight 35 year old smoker (5’11” and 225-230lbs.) I was wondering if this workout or the original spartucus would work for me as a beginer, or should i try something less intense?

    • Reply Josh Schlottman February 2, 2012, 5:44 pm

      Hi Colin,

      If you’re a total beginner then you can do the Spartacus Workout but just make sure you start with 30 seconds of work followed by 60 seconds of recovery time. Every week try to progress the times so you’re working towards 50 seconds of work and only 10 seconds of rest.

  • Reply Rob March 20, 2012, 12:27 pm

    When you are demonstrating the single-leg, single-arm underhand grip dumbell row you are supposed to raise the same arm as the leg that is off the floor.

  • Reply Danny July 31, 2012, 10:58 am


    I am doing this workout in the mornings and HIIT at night. Is this a good combination for incinerating stubborn fat? I have been doing this 3 times/week and various P90X chest, arms, etc. workouts on the other days. What do you think of my workout plan?


    • Reply Josh Schlottman May 16, 2013, 10:54 am

      If you’re body can handle it then go for it. Make sure you’re also following a clean fat burning diet too.

  • Reply Johnny casella August 11, 2012, 7:22 am

    Where can I purchase the DVD for the workouts?

  • Reply Alyssa January 27, 2013, 5:13 am

    Hi Josh,

    I’m a girl and if I do this workout for a certain amount of time, would I be able to lose only the fat so that the muscle that I gain won’t be too visible?

    • Reply Josh Schlottman May 15, 2013, 9:37 pm

      Make sure you’re also following a proven fat loss diet too Alyssa.

  • Reply Ken April 8, 2013, 2:22 pm

    Does the video get into what foods to eat and how much and such, or is that something I have to research on my own?

  • Reply Jennifer May 26, 2013, 10:44 am

    I am a 42 year old female. How many calories do I burn with each workout?

    • Reply Josh Schlottman May 30, 2013, 7:24 pm

      Hi Jennifer, it would depend on your age and current body composition. But you can expect anywhere from 400-1000 for this workout.

  • Reply Kendall April 2, 2014, 5:27 am

    I have been doing insanity for months now and have successfully lost 30 lbs and I am looking for another program to take it to the next level. Would the spartacus workout be a good next step?

    • Reply Josh Schlottman April 7, 2014, 4:37 pm

      Hi Kendall, I’d highly recommend the system to take things to the next level.

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