spartacus workout 2

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.

With the crazy intensity of this Spartacus Workout 2.0 you’ll get way better results than your average run of the mill gym workout.

Andy Whitfield was the actor who played Spartacus on the TV show and this is one of the main workouts he used to get ripped for the show.

You don’t need to go on long boring runs to burn fat. You also don’t need to spend hours upon hours at the gym lifting heavy weights to get ripped.

The problem with just running for your cardio is you’ll burn fat away slowly. Then without the weights your body ends up soft and weak.

If you’re just lifting heavy weights then you’ll put on some muscle but will have fat on top. The Spartacus Workout 2.0 combines the best of both of these training techniques to burn fat while gaining lean muscle.

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.

Why The Spartacus Workout 2.0 Gets Results

The Spartacus Workout 2.0

The Spartacus Workout 2.0 uses Metabolic Resistance Training (MRT) and High Intensity Interval Training (HIIT) together for the best 1-2 punch you can have for getting ripped quick.

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.

You’ll do each exercise in the Spartacus Workout 2.0 for 40 seconds and then resting for 20 seconds.  After you complete all 10 exercises be sure to immediately repeat the whole thing.

When 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 Spartacus Workout 2.0

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 but if you have a goal to get ripped then this is an awesome workout to get you there.

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. Your body will quickly adapt to the Spartacus training workout routine.

This is when you can try one of the other Spartacus Workouts on my site such as the Spartan Abs Workout. You could also increase the weight you’re using while increasing the work time and decreasing your rest times. Maybe even mix up the order of the exercises.

And Now Onto The Spartacus Workout 2.0!

If you have any questions on the exercises below then just leave a comment and I’ll get back to you. The workout is pretty straight forward so there’s nothing really to do it but to do it.

This workout is also a lot of more fun than the typical cookie cutter cardio or weightlifting workouts most people are doing.

You can learn more on the science behind why the Spartacus Workout works using cutting-edge training techniques at Men’s Health.

Exercises For The Spartacus Workout 2.0:

spartacus workout 2 exercises

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


I want to finish this off with my thoughts go out to the family of Andy Whitfield. He played Spartacus in the TV show and unfortunately passed away from lymphoma in 2011.

These Spartacus workouts are so effective I’ve been implementing these training techniques into my own and clients workouts since. These workouts just work like gangbusters for getting people lean and ripped fast.

The caveat is these workouts are more intense than the average run-of-the-mill workouts. The payoff is you’ll get ripped quicker.

So if you’re not a total wuss then these workouts are for you. Combine it with a fat burning nutrition system then you’re going to be leaner and more ripped than you thought possible.

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  1. Avatar


    February 7, 2011 at 7:53 pm

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


  2. Avatar


    February 8, 2011 at 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?



  3. Avatar


    February 12, 2011 at 4:27 pm

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


  4. Avatar


    March 16, 2011 at 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


    • Josh Schlottman

      Josh Schlottman

      March 24, 2011 at 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.


  5. Avatar


    March 29, 2011 at 7:53 pm

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


  6. Avatar


    April 17, 2011 at 3:49 pm

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


    • Josh Schlottman

      Josh Schlottman

      April 23, 2011 at 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.


  7. Avatar


    May 30, 2011 at 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”?


    • Josh Schlottman

      Josh Schlottman

      May 31, 2011 at 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!


  8. Avatar


    July 1, 2011 at 1:05 pm

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


    • Josh Schlottman

      Josh Schlottman

      July 5, 2011 at 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.


  9. Avatar


    July 30, 2011 at 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.


  10. Avatar


    August 28, 2011 at 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?


    • Josh Schlottman

      Josh Schlottman

      September 16, 2011 at 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!


  11. Avatar


    September 26, 2011 at 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?


  12. Avatar


    October 20, 2011 at 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?


  13. Avatar


    February 1, 2012 at 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?


    • Josh Schlottman

      Josh Schlottman

      February 2, 2012 at 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.


  14. Avatar

    hector c

    March 15, 2012 at 1:30 pm

    hello josh im a 17 year old male that weighs 159 lbs and measures 5’8. I recently lost 40 lbs and feel as if my arms are to thin and i also have some fat left on top of my abs. i can feel my abs but the fat is just there on top! i was wondering if doing the spartacus workout 3 times a week with some weighlifting twice a week will help my get my sick pack and bigger arms. PLease and thank you


    • Josh Schlottman

      Josh Schlottman

      March 13, 2017 at 4:09 pm

      Hi Hector, Yes doing the Spartacus workout will definitely help you shed some of the extra fat on top of your stomach as well as build some muscle in your arms. I’d also add in some HIIT cardio training as well. Maybe do hill sprints for 20-30 minutes a couple times a week. Also be sure you’re watching your sugar and carb intake to help keep shedding the belly fat.


  15. Avatar


    March 20, 2012 at 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.


    • Josh Schlottman

      Josh Schlottman

      May 19, 2013 at 10:40 am



  16. Avatar


    July 31, 2012 at 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?



    • Josh Schlottman

      Josh Schlottman

      May 16, 2013 at 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.


  17. Avatar

    Johnny casella

    August 11, 2012 at 7:22 am

    Where can I purchase the DVD for the workouts?


    • Josh Schlottman

      Josh Schlottman

      May 16, 2013 at 10:48 am

      Sorry Johnny, I don’t have a DVD for these!


  18. Avatar


    January 27, 2013 at 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?


    • Josh Schlottman

      Josh Schlottman

      May 15, 2013 at 9:37 pm

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


  19. Avatar


    April 8, 2013 at 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?


  20. Avatar


    May 26, 2013 at 10:44 am

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


    • Josh Schlottman

      Josh Schlottman

      May 30, 2013 at 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.


  21. Avatar


    September 13, 2013 at 2:26 pm

    Hi Josh,

    I’m a 20 year old male, weigh about 80kg and am about 5ft11 tall.
    I’m new to this workout and last time only managed to do 2rounds before stopping after feeling dizziness. I want to burn fat especially around the abdominal area. I’ve set myself a target that by Christmas time I must have toned up.
    I’ll surely keep you posted.

    If a full circuit burns around 800-1000 calories,
    How many will 2 rounds burn?


    • Josh Schlottman

      Josh Schlottman

      March 8, 2017 at 4:08 pm

      Hi Malcolm, kinda hard to tell you how many calories you’ll burn just off 2 rounds. A lot depends on your current weight and body fat composition. To give you a ballpark number it would be 200-300 calories.


  22. Avatar


    April 2, 2014 at 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?


    • Josh Schlottman

      Josh Schlottman

      April 7, 2014 at 4:37 pm

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


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